Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15 PVC Pass Thrus
10 PVC Around The World’s Each Way
5 PVC Floor Sweeps
10 PVC Sampson Lunges
15 PVC Pass Thrus
+
15/12 Calorie Bike
Metcon
A.: Metcon (Weight)
Every Minute On The Minute For 8 Minutes:
Health/Function:
2 Hang Snatch Pulls+2 Hang Power Snatch
Performance (RX)
1 Hang Power Snatch+1 Power Snatch
Competition/Sport (RX+)
1 Squat Snatch+1 OHS
B.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Health/Function
(10/8) Calorie Bike/10 Alternating DB Snatch/10 Over The Shoulder Ball Slams
Performance (RX)
6 Devil’s Press (40/25)/12 Alternating DB Snatch/(12/10) Calorie Bike
Competition/Sport (RX+)
(16/13) Calorie Bike/12 Alternating DB Snatch (50/35)/4 DB Manmakers (50/35)
Cool Down
FOLLOW ROM WOD OR BELOW:
*Banded Elbow Opener
*LAX Ball Pec Minor
*LAX Ball Glutes