Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
10 Power Cleans (Rx=135/95)
20 Burpees
-Rest 3 Minutes Between ALL AMRAP’s-
Health/Function:
5 Hang Power Cleans/10 Half Burpees
RX+= 155/105
B.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
15 Box Jumps (Rx=24/20″)
15 KBS (RX=1.5/1.0)
Health/Function:
10 KBS/20 Box Step Ups
RX+= 2.0/1.5; 30/24
C.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
10 Power Cleans (Rx=135/95)
20 Burpees
Health/Function:
5 Hang Power Cleans/10 Half Burpees
RX+= 155/105
D.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
15 Box Jumps (Rx=24/20″)
15 KBS (RX=1.5/1.0)
Health/Function:
10 KBS/20 Box Step Ups
RX+= 2.0/1.5; 30/24
E.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
100 Feet KB Farmers Walk Left (2.0/1.5)
100 Feet KB Farmers Walk Right
15 V-Ups
Cool Down
*KB Calf Smash
*Wrist Sitbacks
*Banded Elbow Opener
