CrossFit Indian Trail – CrossFit

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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