9/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Deck Of Cards Wamrup (W/ 10 Cards)

Clubs= Mountain Climbers Per Leg

Spades= Power Jump

Hearts= Air Squat W/ Thumbs On Shoulders

Diamonds= Russian KBS

*Jokers=100 M Run

Metcon

A.: Metcon (No Measure)

Deck Of Cards:

Clubs=Box Over Jumps (20/16″)

Spades= KBS (1.5/1.0)

Hearts= Walking Lunges Per Leg

Diamonds= Ab Mat Situps

*Aces=1 Or 11

*Jokers=200 M Run