Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


A.: Metcon (No Measure)

15 Minute Skill Work: Pick one of the following options:

1) Work on Double Unders Or Single Unders For The Entire 15 Minutes

2) 12 Minute EMOM:

1st: 5-6 Power Jumps (Jump As High As Possible W/ Straight Legs)

2nd: 15-20 Penguin Hops

3rd: 15-20 Jump Rope Handle Flicks

4th: 30 Seconds Double Under Attempts

3) RX+= 10 Minute EMOM:

30-40 Double Unders

B.: Metcon (Weight)

EMOM For 7 Minutes:

4-5 Power Snatch @ Moderate Weight
*Rx+= Squat Snatch


4-5 Hang Power Snatch

Cool Down

*KB Calf Smash

*Olympic Wall Squat


C.: Metcon (No Measure)


:20 Hollow Rocks (Plank Hold)

:40 Rest