Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
750 M Bike
5 Shoulder CARS Per Arm
5 Bar Kips
10 PVC Pass Thrus
10 PVC Rotations Clockwise/Counter Clockwise
+
2 Rounds:
5 Empty Bar Power Snatch
5 1/2 Burpees
4 Pullups Or 8 Ring Rows
-Rest :30 Between Each Round
+
2 Rounds:
5 Power Snatch (75/55)
5 Burpees
2 Bar Muscle Ups Or 4 Strict Chinups
-Rest :30 Between Each Round-
Metcon
A.: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
A.: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
A.: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Cool Down
*Cobra Pose/Child’s
*Banded Hamstring Distraction
*Couch Stretch
