CrossFit Indian Trail – CrossFit
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#