6/22/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 20 Calorie Row

Partner B:

2X:

10 Wall Ankle Pulses Per Leg

5 Scap Pulls

10 Bar Kips

5 Ring Rows

10 Walking Lunges

20 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

3 Rounds:

1 Minute Max Effort OH Right Arm DB Walking Lunges (40/25)

1 Minute Max Effort OH Left Arm DB Walking Lunges

1 Max Effort Calorie Row

1 Minute Max Effort Pullups

1 Minutes Max Effort DB Thrusters (40/25)

1 Minute Max Effort Calorie Row

-Rest 2 Minutes Between Rounds-