“Runyan”

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Single Leg KB Deadlift Per Leg

5 KB Halos

10 Wide Stance Good Mornings

10 Alternating Cobra/Child’s Pose

15 Bar Kips

15 Scap Pulls

10 Rings Rows

10 Half Burpees

5 Power Jumps

5 Inchworm Pushups

+

Deadlift Warm Up

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

“Runyan”

24 Minute AMRAP:

21 Burpees Over Bar

7 Deadlifts (1.5X Bodyweight)

10 Pullups