CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

1min Single/Double-Unders

2 Rounds

12 Walking Lunges

8 Single Leg Raises, Left Leg

8 Single Leg Raises, Right Leg

12 PVC Pass Throughs

Skill Work

Muscle-ups (15-20min Skill Work)

Work transition or strength of movement

Metcon

Metcon (AMRAP – Reps)

For Reps

AMRAP in 3min

5 Deadlifts 205/135#

5 Burpee Box Jumps 24/20in

then, rest 2min

AMRAP in 3min

5 Deadlifts 225/155#

5 Bar Facing Burpees

then, rest 2min

AMRAP in 3min

5 Deadlifts 275/185#

5 Burpees