Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
10 Calorie Row
5 Grasshoppers Per Leg
10 Squat Cage Push Outs
5 Ring Kips
2 Hip To Rings Or Hips To Bar
1 Muscle Up Attempt
Metcon
A.: Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
A.: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
A.: Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft
Time cap: 20 min.
