CrossFit Indian Trail – CrossFit Kids
Warm-up
Warm-up (No Measure)
250m Row
Metcon
Metcon (AMRAP – Rounds)
In Teams of 2:
Part 1
1000m Row Race
First team to get to 1000 gets 1 point (Hole in one!) everyone else ends their row. Remaining teams get 1 point for every 10 meters not achieved towards 1000m.
The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 pull ups and it takes you 5, 3, 2 to complete the 10 then your score would be 3. This WOD is not for time so you can rest in between sets but there is a 25-minute time cap for the entire 2nd part of the WOD.
Part 2
Perform the following 8 movements in the fewest possible number of sets.
30 Squats
50 Box Dips
30 Jumping Pull ups
50 KB Swings
30 Overhead Squats
50 Sit ups
30 Wall Balls
200 Jump Ropes
Total Score including Part 1