CrossFit Indian Trail – CrossFit
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.