Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds: (Increase Pace 2nd Round)
600 M Bike
15 Bar Kips
12 Ring Rows @ Warm Up Height Or 6 Strict Pullups
9 Wall Squats
6 Sampson Lunges Per Leg
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
Health/Function
7 Wall Balls/9 Ring Rows/(11/9) Calorie Bike
Performance (RX)
30 Wall Balls (20/14)/(18/15) Calorie Bike
20 Wall Balls/(15/12) Calorie Bike
10 Wall Balls/(12/9) Calorie Bike
Max Effort Pullups With Time Remaining
Competition/Sport (RX+)
16 Thrusters (95/65)/(12/10) Calorie Bike/(8/6) Bar Muscle Ups
-Rest 6 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
Health/Function
10 Ball Slams/150 M Run
Performance (RX)
12 Ball Slams (50/30)/200 M Run
*Increase Ball Slams By 3 Reps Every New Round*
Competition/Sport (RX+)
15 Over The Shoulder Ball Slams (100/75)
400 M Run With Slam Ball (100/75)
Max Effort Over The Shoulder Ball Slam W/ Time Remaining
Cool Down
*BB Quad Smash
*Butterfly
*Broken Toe
