CrossFit LandRush – CrossFit

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Community WOD

Metcon (AMRAP – Reps)

In teams of 3 complete the following…

Buy In – 600m Medball Run – Whole team runs together switching carriers as needed.

EMOM24 Every minute on the minute for 24 minutes complete one station…

Scaled

Station 1 – Medball Overhead Alternating Lunges (14/10)

Station 2 – Single Arm DB/KB Push Press (35/20)

Station 3 – Box Jumps (20+25# plate/14+25# plate)

Station 4 – Medball Squats (14/10)

Station 5&6 – 200m Run and Rest

Rx

Station 1 – Medball Overhead Alternating Lunges (20/14)

Station 2 – Single Arm DB/KB Push Press (50/35)

Station 3 – Box Jumps (24/20)

Station 4 – Medball Squats (20/14)

Station 5&6 – 200m Run and Rest

Rx+

Station 1 – Medball Overhead Alternating Lunges (30/20)

Station 2 – Single Arm DB/KB Push Press (50/35)

Station 3 – Box Jumps (30/24)

Station 4 – Medball Squats (30/20)

Station 5&6 – 200m Run and Rest

Cash Out

50 Situps Each – All 3 athletes can work at the same time.
Station 5&6 are a total of 2 minutes. Atheles complete a 200m run and then rest for the remainder.