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Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

200m Run or 250/200m Row:

After each, complete:

12 Hollow Rocks

12 Superman Rocks

24 Banded Pull-Aparts

2 Rounds:

5 Scap Retractions

3 Spiderman + Reach

:15s Deadhang Hold

3 Walkouts

3-5 Strict Pull-Ups

Metcon

Wreck Yourself (Time)

Teams of 3, for time:

800m Wreckbag Run

6 Rope Climbs, 20 Squat Cleans

800m Wreckbag Run

9 Rope Climbs, 35 Squat Cleans

800m Wreckbag Run

12 Rope Climbs, 50 Squat Cleans

Scale – 3 Pullups per Rope Climb ( 18/27/36)
Barbell – 135/95

Rope – 15′

Team runs together with a single Wreckbag weighing 70/50. Team cannot start accumulating reps until all teammates are back from the run.

Extra Credit

Squat Clean Complex

5 Sets, OT3:00:

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans
On the 3:00 x 5 Sets:

2 High Hang Cleans (Pockets)

2 Hang Cleans (Knee-Level)

2 Cleans (Floor)

Set #1 – 45% of 1RM Clean

Set #2 – 50-55%

Set #3 – 55-65%

Sets #4+5 – Build to a Heavy Complex.

All repetitions are intended to be squat cleans, and the set is intended to be completed unbroken (touch and go repetitions on the full clean).