11/2/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

KB Calf Smash 1 Minute Per Side

KB Quad Smash 1 Minute Per Side

5 Grasshoppers/Leg

15 Russian KBS

125 M Run

300 M Bike

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

Teams Of 2 (1 Works/1 Rests)

200 Air Squats

150 Ab Mat Situps

100 KBS (1.5/1.0)

1400 M Run (200 M Splits)

Max Effort Calorie Bike With Time Remaining