7/6/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 2 Minute Row (Increase Pace Every :30)

Partner B:

2x:

5 Grasshoppers Per Leg

5 Squat Toe Holds

5 Empty Bar Power Clean

5 Empty Bar Front Squat

5 Empty Bar Press

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

2 Rounds:

1 Minute Max Effort Power Cleans (95/65)

2 Minute Max Effort Hand Stand Pushups (Pike Pushups)

3 Minute Ab Mat Situps

1 Minute Max Effort Thrusters (95/65)

2 Minute Over The Shoulder Ball Toss (50/30)

3 Minute Max Effort Calorie Row

-Rest 5 Minutes Between Rounds-