CrossFit Indian Trail – CrossFit
Warm-up
Squat Warm-Up #3 (No Measure)
500m Row
5 Shoulder To Wall Rotations (Each Side)
8 Spider Walks
15 Air Squats
8 Spider Walks
10 Goblet Squats
8 Spider Walks
5 Pause Squats w/ Empty Bar
5 Shoulder To Wall Rotations (Each Side)
EMOM
Metcon (Weight)
EMOM for 12min
Odd Minutes- 1 Front Squat
Even Minutes- 3 Back Squats
Both lifts are perfprmed with the same load, 79% of 1RM Front Squat.
Metcon
Metcon (Time)
For Time
30 Power Clean & Jerks 135/95#
*On the minute, staring on 1:00
5 Toes To Bar
RX+ For Time
30 Power Clean & Jerks 185/135#
*On the minute, starting on 1:00
5 Toes To Bar