Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
12/10 Calorie Row
12/10 Calorie Bike
8 Russian KBS
8 Empty Bar Hang Power Cleans
8 Front Squats
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
3X 7 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s
*PICK UP WHERE YOU LEFT OFF
Competition/Sport (RX+)
12 Hang Squat Cleans (115/85)/(30/24) Calorie Row/60 Air Squats/12 KBS (2.0/1.5)/(30/24) Calorie Bike
Performance (RX)
10 Hang Squat Cleans (95/65)/(20/16) Calorie Row/40 Air Squats/10 KBS (1.5/1.0)/(20/16) Calorie Bike
Health/Function
10 Hang Power Clean/(15/12) Calorie Row/25 Air Squats/10 KBS/(15/12) Calorie Bike
Cool Down
*Pigeon
*Elephant Toe Hold
*Olympic Wall Squat
