Monday 10/09/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

1min Single/Double-Unders

3 Rounds

5 Inchworms w/ Push-Up

10 Wall Openers

8 Single Leg Raises (Each Side)

5 Empty Bar Deadlifts

Metcon

Metcon (AMRAP – Reps)

***Score is total calories rowed***

AMRAP in 4mins

3 Rounds Of

12 Deadlifts 95/65#

9 Hang Power Cleans 95/65#

6 Push Jerks 95/65#

Then, Max Calories On Row

Rest 4mins

AMRAP in 4mins

2 Rounds Of

12 Deadlifts 135/95#

9 Hang Power Cleans 135/95#

6 Push Jerks 135/95#

Then, Max Calories On Row

Rest 4mins

AMRAP in 4mins

1 Round Of

12 Deadlifts 155/105#

9 Hang Power Cleans 155/105#

6 Push Jerks 155/105#

Then, Max Calories On Row

***Score is total calories rowed***

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