Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X: (W/ Empty Bar)
5 High Hang High Pulls
5 Push Press
5 Front Squat
10 Bar Kips
12/10 Calorie Row
Metcon
A.: Metcon (Weight)
Every 2 Minutes For 10 Minutes
Health/Function:(EMOM)
Evens: 5 Hang Power Clean
Odds: 5-6 Strict Press @ 20×1 Tempo
Performance (RX)
2 Hang Power Clean+3 Push Press
Competition/Sport (RX+):
1 Hang Power Clean+1 Hang Squat Clean+ 2 Shoulder To Overhead
B.: “Arrowhead” (Time)
For Time:
10 Squat Cleans (135/95)
20 Push Press (135/95)
30 CTB Pullups
40 Calorie Row
30 Burpees
20 Push Press
10 Squat Cleans
*20 Minute CAP*
Health/Function
3 Rounds:
8 KB Goblet Squats
10 Push Press
12/9 Calorie Row
10 Ring Rows
8 Burpees Or Half Burpees
Cool Down
*Shoulder CAR Hold
*Banded Shoulder Sink
*LAX Ball Front Deltoid
