Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
300 M Bike Easy
300 M Bike Moderate
300 M Bike Fast
+
Clean and Jerk Breakout Session
Weightlifting
A.: Bench Press (4X6-8 Reps @ 30×1 Tempo)
A.: Shoulder Press (4X6-8 Reps @ 30×1 Tempo)
Metcon
B.: Metcon (Time)
Health/Function:
5 Rounds:
6 Hang Power Clean
6 Push Press
400 M Bike
-Rest 1 Minute Between Rounds-
Performance: (RX)
4 Rounds:
6 Clean And Jerk (115/75)
500 M Bike
-Rest 2 Minutes Between Rounds-
Competition/Sport:(RX+)
3 Rounds:
8 Clean And Jerk (155/105)
800 M Bike
-Rest 2 Minutes Between Rounds-
Cool Down
*Wrist Sitbacks
*Grasshopper Hold
*Olympic Wall Squat
