Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


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


*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*