CrossFit Indian Trail – CrossFit
Clean & Jerk Warm-Up #2 (No Measure)
12 PVC Rotations
5 Shoulder To Wall Rotations (Both Sides)
10 Single Leg Raises (Both Sides)
5 Clean Pulls
5 Hang Cleans
Starting with an empty bar, adding weight each round.
Clean and Jerk (1RM)
Within 20mins, work up to a heavy single for the day.
Linchpin #3 (Time)
3 Rounds For Time
21 Wall Balls 20/14#
14 Handstand Push-Ups
7 Deadlifts 315/205#