12/21/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

A.: Back Squat (3X4-5 Reps/2X3-4 Reps @ 70/75/80/85/85%)

Health/Function:

5X5-6 Reps

Metcon

B.: Metcon (Time)

For Time:

10 Power Snatch (Rx=115/75)

10 OHS (Rx=115/75)

90 Double Unders (270 Singles)

60/48 Calorie Row

45 Box Over Jumps (Rx=24/20″)

10 Power Snatch

10 OHS
*Time Cap: 20 Minute

*Rx+= (135/95)

Health/Function:

4 Rounds:

10 Alternating DB Snatch

20 Walking Lunges

50 Jump Rope Singles

12/10 Calorie Row

10 Box Jumps OR Step Ups

Cool Down

*Grasshopper Hold

*Frogger

*Butterfly