Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (Weight)
14 Minute EMOM:
Evens: 5 Clean And Jerk (60-65%) 1 RM
Odds: 30-40 Double Unders (:30 Jump Rope Singles)
B.: Metcon (No Measure)
14 Minutes EMOM:
Evens: :20-:30 Hollow Rocks (Plank Holds)
Odds: 9-12 Calorie Row
Cool Down
*Bar Elbow Sinks
*Pigeon
*Cobra/Child’s Pose
