10/23/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute KB Lat Smash Per Side

+

15 PVC Pass Thrus

10 PVC Around The Worlds Each Direction

5 KB Single Leg Deadlift Per Leg

10 KBS

Weightlifting

A.: Hang Power Snatch (5X3 Reps)

RX+=5X1 Hang Power Snatch+2 Hang Squat Snatch

Metcon

B.: Challenge WOD #2 (AMRAP – Rounds and Reps)

ALL PROGRAMS: (CHALLENGE WOD #2)

9 Minute AMRAP:

10 DB Hang Power Snatch Per Arm (40/25)

15 Over The Shoulder Ball Slams (50/30)

30 Ab Mat Situps

Cool Down

*Foam Roll Quads

*DB Lat Stretch W/ Bench

*Olympic Wall Squat