Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Bike (Go Up In Pace Each :30)
2 Minute Row (Go Up In Pace Each :30)
30 Jumping Jacks
30 Mountain Climbers
Metcon
A.: Metcon (Time)
ALL PROGRAMS:
Non Murph Participants: 85%+ Effort
Murph Recovery: 70-75% Effort
For Time:
2000 M Bike
1000 M Row
1500 M Bike
750 M Row
1000 M Bike
500 M Row
500 M Bike
250 M Row
Cool Down
*Couch Stretch
*LAX Ball Glutes
*KB Calf Smash
