1/30/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Calorie Row Moderate

5 Calorie Row Faster

5 Calorie Row Fastest

+

5 Grasshoppers Per Leg

10 Downward Dog Calf Raises Per Leg

15 Bounding Jumps

20 Jumping Jacks

10 Air Squats Thumbs On Shoulders

Weightlifting

A.: Back Squat (3X10 Reps @ 60-65% 20×1 Tempo)

Metcon

B.: “Medicine Man” (Time)

20 Minute Time Cap

For Time:

6 Hang Power Cleans (185/125)

12 Bar Facing Burpees

36/30 Calorie Row

72 Double Unders

12 Hang Power Cleans (185/125)

72 Double Unders

36/30 Calorie Row

12 Bar Facing Burpees

6 Hang Power Cleans (185/125)
Scaled Option

3X:

5 Hang Power Cleans

10 Burpees

20/16 Calorie Row

40 Double Unders (100 Singles)

Cool Down

*BB Quad Smash

*LAX Ball Forearms

*BB Calf Smash