Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 20 Calorie Bike
Partner B:
2x:
5 Ankle Pulses Each Leg
5 Half Burpees
15 Standing Calf Raises
100 M Jog
Partner C:
3x: With Empty Bar
3 High Hang Pulls
3 High Hang Cleans
3 Hang Power Clean
3 Power Clean
3 Push Press
*Partners Rotate To Each Station
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 3 (1 Works/1 Rests/1 Runs)
7 Minute AMRAP:
Power Cleans (135/95)
*Each 200 M Run Add 20 Cleans To Final Total
*Each 100 M Run Add 10 Cleans To Final Total
-Rest 3 Minutes Between A+B-
B.: Metcon (AMRAP – Reps)
7 Minute AMRAP:
Max Effort Burpees
*Each 200 M Run Add 20 Burpees To Final Total
*Each 100 M Run Add 10 Burpees To Final Total
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Reps)
7 Minute AMRAP:
Max Effort Calorie Bike
*Each 200 M Run Add 20 Calories To Final Total
*Each 100 M Run Add 10 Calories To Final Total
