Indian Land CrossFit – WOD


Warm-up (No Measure)

Partner A: Row 5 Calorie Easy/Moderate/Fast

Partner B: Down+ Back Items

Elephant Toe Touch

Knee To Chest

Side Lunges


High Knees

Karaoke Shuffle


A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

*As Many Reps As Possible

Max Effort In 1 Minute Shoulder To Overhead (115/75)

Max Effort In 3 Minutes Hang Power Cleans (115/75)

Max Effort Wall Balls (20/14) In 5 Minutes

Max Effort Calorie Row In 7 Minutes

-Rest 1 Minute Between Each Station-

Cool Down

*Couch Stretch

*Banded Elbow Opener