Indian Land CrossFit – WOD


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


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