8/9/2022

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