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
