CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1min Single/Double-Unders
2 Rounds
12 PVC Rotations
8 Single Leg Raises (Each Leg)
5 Front Squats w/ Empty Bar
5 Jerks w/ Empty Bar
Weightlifting
Clean and Jerk (1RM)
Taking 20mins, work up to a heavy single for the day
Metcon
Metcon (Time)
4 Rounds For Time Of
6 Handstand Push-Ups
9 Deadlifts 225/155#
12 Burpee Box Jump Overs 24/20in