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