CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

300m Row

1min Spider Walk Hold

10 Air Squats

1min Spider Walk Hold

10 Air Squats

Then, 3-5 sets to warm-up to working weight of squats.

EMOM

Metcon (Weight)

EMOM for 12min

Odd Minutes- 3 Front Squats

Even Minutes- 6 Back Squats
Both lifts are performed with the same load, 64% of 1RM Front Squat.

Metcon

Metcon (Time)

For Time Of

40 Handstand Push-Ups

20 Burpee Pull-Ups

Then, 10 Rounds

3 Power Cleans 115/75#

3 Front Squats 115/75#

3 Jerks 115/75#

RX+ For Time Of

40 Handstand Push-Ups

20 Muscle-Ups

Then, 10 Rounds

3 Power Cleans 155/105#

3 Front Squats 155/105#

3 Jerks 155/105#
-20min CAP

-For every rep not completed, add 1 second to the cap.