Indian Land CrossFit – WOD


Warm-up (No Measure)

1 Minute LAX Ball Each Lat

10 PVC Pass Thurs

10 PVC Around The Worlds Each Direction

10 Prone Lying Shoulder Circles

2 Minute Bike


Warm Up Clean Movement


A.: Metcon (Weight)

Every Minute On The Minute For 9 Minutes:

Health/Function: 2 Hang Power Cleans+2 Push Press

Performance (RX): 1 Power Clean+1 Shoulder 2 Overhead

Competition/Sport (RX+): 1 Squat Clean+1 Shoulder 2 Overhead

*Start Around 70-75%; Increase Weight If Possible; Make Sure Reps Are Good Quality


B.: Metcon (AMRAP – Reps)

Every Minute On The Minute For 20 Minutes:

1st: 6-8 Reps @ 20×1 Tempo-Seated DB Press/Standing DB Press/Z-Press

2nd: Max Effort Hang Power Cleans @ 65-70% Part B For :20

3rd: Max Effort Burpees To 6″ Overhead Reach For :20

4th: Max Effort Calorie Air Bike For :10

5th: Rest

Cool Down

*Grasshopper Hold

*Pigeon Hold

*LAX Ball Scapula