Wednesday 08/02/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

2 Rounds

10 Wall Openers

5 Hang Power Cleans w/ Empty Bar

5 Pause Front Squats w/ Empty Bar

5 Jerks w/ Empty Bar

Weightlifting

Clean Pull (3-3-3-3)

Working Technique. Building up to a light to moderate weight.

Dead hang Clean (2-2-2-2)

Working Technique. Building up to a light to moderate weight.

Split Jerk (2-2-2-2-2)

Working Technique. Building up to a light to moderate weight.

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

Building up to a heavy single.

Metcon

2k Row (Time)

Max Effort 2k Row

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