CrossFit Indian Trail – CrossFit

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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.