Friday 11/03/2017

CrossFit Indian Trail – CrossFit

Warm-up

Clean & Jerk Warm-Up #2 (No Measure)

Coach Led

500m Row

2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Both Sides)

10 Single Leg Raises (Both Sides)

5 Clean Pulls

5 Hang Cleans

5 Jerks
Starting with an empty bar, adding weight each round.

Weightlifting

Clean and Jerk (1RM)

Within 20mins, work up to a heavy single for the day.

Metcon

Linchpin #3 (Time)

3 Rounds For Time

21 Wall Balls 20/14#

14 Handstand Push-Ups

7 Deadlifts 315/205#