CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Then, 2 Rounds

12 PVC Rotations

10 Wall Openers

10 Spider Walks

8 Goblet Squats

Then, Clean & Jerk Warm-Up

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1-1)

EMOM. Building up within 8 sets to a heavy single.

Metcon

Heavy & Fast (AMRAP – Reps)

3 Rounds For Reps

3mins ON/3mins OFF

3 Power Cleans 185/125#

2x Shuttle Run

RX+ 3 Rounds For Reps

3mins ON/3mins OFF

3 Power Cleans 225/155#

2x Shuttle Run
Each Shuttle Run counts as a rep. A total of 5 reps per round.