10/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Karaoke Shuffle

High Knees

Power Skips

Buttkicks

Light Broad Jumps

+

15/12 Calorie Row

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

3X8 Minute AMRAP’s:/Rest 3 Minutes Between AMRAP’s

*Pick Up Where You Left Off

15 Thrusters (95/65)

30 Hang Power Cleans (95/65)

45/38 Calorie Row

600 M Run (200 M Splits)

75 Double Unders (150 Singles+25 Broad Jumps)

90 Wall Balls (20/14)