CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Not for Time:

On the 3:00 x 3 Rounds:

:45s Light Bike or Row

5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

:15s Fast Bike or Row

Not for Time:

5 Cal Row

5 Barbell Front Squats

5 Toe to Bar

5 Barbell Hang Squat Cleans

5 Burpees

5 Barbell Thrusters

Metcon

Waterproof (Time)

12 – 9 – 6:

Row Calories

Front Squats (135/95)

Directly into…

12 – 9 – 6:

Toes to Bar

Hang Squat Cleans (115/80)

Directly into…

12 – 9 – 6:

Barbell-Facing Burpees

Thrusters (95/65)