CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

10 Wall Openers

10 Spider Walks

5 Front Squats w/ Empty Bar

Then, Clean & Jerk Warm-Up

Weightlifting

Power Clean + Hang Clean + Front Squat + Shoulder To Overhead (1×1)

Within 15min, build up to a heavy single in the complex.

Metcon

Metcon (Time)

For Time Of

50 Wall Balls 20/14#

800m Run

50 Wall Balls