CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
2 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
10 Spider Walks
10 Single Leg Raises (Each Leg)
5 Power Cleans w/ Empty Bar
Metcon
Metcon (Time)
For Time Of
10 Wall Balls 20/14#
1 Power Clean 135/95#
9 Wall Balls 20/14#
2 Power Clean 135/95#
8 Wall Balls 20/14#
3 Power Clean 135/95#
7 Wall Balls 20/14#
4 Power Clean 135/95#
6 Wall Balls 20/14#
5 Power Clean 135/95#
5 Wall Balls 20/14#
6 Power Clean 135/95#
4 Wall Balls 20/14#
7 Power Clean 135/95#
3 Wall Balls 20/14#
8 Power Clean 135/95#
2 Wall Balls 20/14#
9 Power Clean 135/95#
1 Wall Balls 20/14#
10 Power Clean 135/95#