Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
300 M Row
15 Banded Pull Aparts
10 Single Leg DL Per Leg
10 Russian KBS
3XDown And Back Power Skips
+
Then Warm Up Hang Power Snatch
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
4X6 Minute AMRAP’s; REST 4 MINUTES Between AMRAP’s
-PICK UP WHERE YOU LEFT OFF-
Health/Function:
6 DB Hang Power Snatch Per Arm
200 M Run
12 KBS
300 M Row
Performance (RX):
8 Unbroken Hang Power Snatch (95/65)
400 M Run
16 KBS (1.5/1.0)
500 M Row
Competition/Sport (RX+):
10 Unbroken Hang Power Snatch (115/75)
400 M Run
15 KBS (2.0/1.5)
500 M Row
Cool Down
*BB Calf Smash
*Child’s Pose/Cobra
*Banded Bully Stretch
