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
