7/16/2019

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