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)
