7.12.18. WOD
July 11, 2018
7.15.18. WOD
July 14, 2018

7.13.18. WOD

Indianapolis CrossFit competition

Come visit us as we host our annual Sweat Angel Showdown tomorrow!

Avon, Pittsboro, Zionsville

CrossFit WOD

“Open WOD 18.1”
AMRAP 20:00
8 T2B
10 DB hang power clean + jerk (50/35)
14/12 Calorie row

Scaled: Hanging knee raises, 35/20

—–

1a) KB curls: 4 x 10-12. Rest 30s.
1b) Flutter kicks: 4 x 20s Max Reps. Rest 30s.
1c) Banded pushdowns: 4 x 25-40 UB. Rest 30s.

—–

Extra Credit
5:00 global foam rolling


Burn WOD

For time w/ a partner:
200 Singles
2 Rope climbs
180 Walking lunges
2 Rope climbs
160 Jumping jacks
2 Rope climbs
140 Air squats
2 Rope climbs
120 Box jumps
2 Rope climbs
100 AbMat sit-ups

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