Indian Land CrossFit – WOD


Warm-up (No Measure)

4 PVC Sampson Stretch Per Leg

12 PVC Pass Thrus

12 PVC Around The World’s

12 PVC Good Mornings

12 Calorie Bike


A.: Metcon (Weight)

Every Minute On The Minute For 8 Minutes:


3 Hang Power Snatch

Performance (RX)

1 Hang Power Snatch+1 OHS

Competition/Sport (RX+)

1 Hang Squat Snatch+1 OHS

B.: Metcon (Time)

8 Minute Time CAP

For Time:

12 Hang Power Snatch

24/20 Calorie Bike

36 Bar Facing Burpees

H/F: DB 12 Per Arm

Rx= (95/65)

RX+= (135/95)

*Rest 5 Minutes Between B+C*

C.: Metcon (Calories)

ALL PROGRAMS: (For Max Calories)

4X:15 Bike Sprint/1:45 Off

Cool Down

*KB Lat Smash

*Banded Lat Distraction

*3 Minute Bike Cooldown