Wednesday 04/11/2018

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500m Row

Then, 2 Rounds

12 PVC Rotations

10 Wall Openers

10 Spider Walks

5 Pause Front Squats w/ Empty Bar

Weightlifting

Clean (9×2)

EMOM. Across at 75-80%.

Metcon

Metcon (Time)

21-15-9 For Time Of

Overhead Squats 95/65#

Toes To Bar

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