5/17/2019

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