CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2min Row
Then, 2 Rounds
10 PVC Pass Throughs
10 Wall Openers
10 Spider Walks
10 Single Leg Raises (Each Leg)
Then, Clean & Jerk Warm-Up
Weightlifting
Clean and Jerk (1×1)
Within 20mins, work up to a heavy single for the day.
Metcon
Metcon (Time)
3 Rounds For Time Of
12 Handstand Push-Ups
10 Step-Up Overs 24/20in, 50/35#
5 Bar Muscle-Ups
-15min CAP
-For every rep not completed by the cap, add a one second penalty to your time.