Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15/12 Calorie Row
Then 2 Rounds: (With Empty Bar)
5 High Hang Clean Pulls
5 Hang Power Cleans
5 Push Press
Metcon
A.: Metcon (Weight)
Every 2 Minutes For 10 Minutes Complete The Following:
Health/Function: 3 Hang Power Cleans+2 Push Press
Performance (RX): 1 Hang Power Clean+1 Power Clean+1 Squat Clean+1 Shoulder 2 Overhead
Competition/Sport (RX+): 1 Hang Squat Clean+2 Squat Clean+1 Shoulder To Overhead
B.: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down
*BB Calf Smash
*LAX Ball Scapula
*Banded Lat Distraction
