4/13/2019

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