CrossFit Indian Trail – CrossFit
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)