Monday 01/22/2018

CrossFit Indian Trail – CrossFit

Warm-up

Clean & Jerk Warm-Up #3 (No Measure)

500m Row

10 Spider Walks

(Hold for 30sec on last rep)

10 Air Squats

10 Spider Walks

(Hold for 30sec on last rep)

10 Air Squats

20 PVC Rotations

12 Wall Openers

12 Lateral Lunges

Then, 2 Rounds

3 Clean Pulls

3 Hang Power Cleans

3 Front Squats

3 Jerks
For barbell portion, work with an empty bar.

Weightlifting

2 Cleans + Jerk (1-1-1-1-1-1-1)

Building up to a heavy set of the complex.

Metcon

18.0 (Time)

21-15-9 For Time Of

DB Snatches 50/35#

Burpees Over The DB