4/30/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

8/6 Calorie Row

5 Push Press

5 Squat Cleans

5 Half Burpees

10 Bar Kips

*Increase Weight Each Round In Warm Up

Metcon

A.: “Arrowhead” (Time)

For Time:

10 Squat Cleans (135/95)

20 Push Press (135/95)

30 CTB Pullups

40 Calorie Row

30 Burpees

20 Push Press

10 Squat Cleans

Cool Down

*Banded Sink

*Banded Elbow Opener

*Banded Pulse