Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 1000/800 M Bike
Partner B:
5 Grasshoppers/Leg
10 Cage Knee Push Outs Per Leg
15 Mountain Climbers/Leg
20 Bounding Jumps
15 Buttkicks Per Leg
10 Empty Bar Push Press
5 Empty Bar Front Squats
Metcon
A. : Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rest)
10 Rounds Of 2 Minute On/:30 Off
Odd Rounds:
600/500 M Bike
As Many Push Press With Time Remaining
Even Rounds:
28 Wall Balls (20/14)
As Many Power Cleans With Time Remaining
Health/Function=(95/65)
Rx=(115/75)
Rx+= (135/95)
