Wednesday 06/13/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Rotations

10 Wall Openers

10 Spider Walks

5 Front Squats w/ Empty Bar

5 Jerks w/ Empty Bar

Weightlifting

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

EMOM. Building up to a heavy single.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10min Of

9 Chest To Bar Pull-Ups

6 Front Squats 135/95#

3 Shoulder To Overhead 135/95#

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