12/26/2019

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