CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
12 Spider Walks
12 PVC Pass Throughs
5 Pause Front Squats w/ Empty Bar
Weightlifting
Front Squat (5×5)
Across. At or around 75-80%
Push Jerk (3-3-3-3-3-3)
Building up to a heavy set of 3.
Pull-ups (6-6-6-6-6)
Strict. Weighted is allowed. Performing a set after each set of push jerks.