Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
9/7 Calorie Bike
7 Stiff Legged Deadlifts
5 High Hang Pulls
3 Power Cleans
3 Inchworm Pushups
:15 Dead Hang Hold
Weightlifting
A.: Power Clean (Find A 1 Rep Max In 10 Minutes Exactly)
*Rest 5 Minutes Exactly*
Health/Function:
EMOM For 10 Minutes:
2-3 Moderate Power Cleans
Metcon
B.: “Dylan’s Revenge” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
1 Rope Climb
3 Devil’s Press (50/35)
6 DB Double Shoulder To Overhead (50/35)
9/7 Calorie Bike
Health/Function:
14 Minute AMRAP:
3 DB Renegade Rows
5 DB Push Press
7 Ring Rows
9/7 Calorie Bike
Cool Down
*Hamstring Hold Against Cage
*LAX Ball Glutes
*Banded Lat Distractions
