5/11/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

5 Grasshoppers/Leg

5 Inchworm Pushups

5 Ankle Circles Each Leg

10 Walking Lunges

15 Jumping Jacks

20 Box Step Ups

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

9 Minute AMRAP:

1200 M Run (200 M Splits)

50 Pullups (Ring Rows)

Max Effort Wall Balls (20/14) W/ Time Remaining
-Rest 3 Minutes After Part A-

B.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

9 Minute AMRAP:

1200 M Run (200 M Splits)

50 Hand Release Push Ups

Max Effort Wall Balls (20/14) W/ Time Remaining
-Rest 3 Minutes After Part B-

C.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

9 Minute AMRAP:

1200 M Run (200 M Splits)

50 Box Jumps (24/20)

Max Effort Wall Balls (20/14) W/ Time Remaining