Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (AMRAP – Reps)
“Granite Games WOD 2”
Teams Of 3 (1 Works/2 Rests)
15 Minute AMRAP:
100 Double Unders
30 Chest to bar pull ups
30 Dumbbell shoulder to overhead (50lbs/35)
30 Toes-to-Bar
100 Double Unders
40 Chest to bar pull ups
40 Dumbbell shoulder to overhead
40 Toes-to-Bar
100 Double Unders
50 Chest to bar pull ups
50 Dumbbell shoulder to overhead
50 Toes-to-Bar
etc.
*Score is combined teammates total reps*
-Rest 10 Minutes Between A+B-
B.: Metcon (Time)
“Granite Games WOD 4”
Team Members Alternate Full Rounds
6 Rounds:
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (50lbs/35)
*Score is teammates total time or total completed reps*
