8/3/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 1200 M Bike

Partner B: 2X:

5 Yoga Pushups

5 Grasshoppers/Leg

5 Power Jumps

10 Arm Circles Clockwise/Counter

20 Jumping Jacks

Metcon

Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

3X7 Minute AMRAP’s/Rest 3 Minutes Between AMRAP’s

*Score =A+B+C

A. 2500 M Bike

75 Jumping Air Squats

Max Effort DB Devils Press (40/25) With Time Remaining

B. 2500 M Bike

50 Over The Shoulder Ball Slams (50/30)

Max Effort DB OH Lunge (40/25) With Time Remaining

C. 2500 M Bike

25 DB Renegade Rows (40/25)

Max Effort Med Ball Roll Outs With Time Remaining