CrossFit Indian Trail – CrossFit
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.