Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1500 M Bike
+
3 Rounds: (Increase Weight Each Round)
5 Deadlifts
5 Push Press
5 Hang Power Cleans
5 Thrusters
Metcon
A.: Metcon (Time)
Health/Function:
20 Ring Rows/15 KBS
40 Ab Mat Situps/15 KBS
80 Jump Rope SIngles/15 KBS
Performance (Rx):
12 Strict Chinups/8 Hang Power Cleans (115/75)
30 Knees To Elbows/8 Hang Power Cleans
50 Double Unders/8 Hang Power Cleans
Competition/Sport (RX+):
For Time:
20 Strict Chinups/8 Hang Power Cleans (155/105)
30 T2B/8 Hang Power Cleans
100 Double Unders/8 Hang Power Cleans
-REST EXACTLY 5 MINUTES BETWEEN A+B-
B.: Metcon (Time)
Health/Function:
15/12 Calorie Bike/10 DB Rows Per Arm
15/12 Calorie Bike/20 Wall Balls
15/12 Calorie Bike/20 DB Push Press Per Arm
Performance (Rx):
20/16 Calorie Bike/10 CTB Pullups
20/16 Calorie Bike/15 Thrusters (115/75)
20/16 Calorie Bike/20 Push Press (115/75)
Competition/Sport (RX+):
For Time:
20/16 Calorie Bike/10 Bar Muscle Ups
20/16 Calorie Bike/15 Thrusters (155/105)
20/16 Calorie Bike/20 Push Jerks (155/105)
Cool Down
*Lying Shoulder Rotation
*Bully Stretch
*LAX Ball Pec
