CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then, 2 Rounds
12 PVC Rotations
6 Shoulder To Wall Rotations
10 Spider Walks
10 Step-Ups
5 Shoulder Presses w/ Empty Bar
Weightlifting
Shoulder Press (5-5-5+)
60% x5
70% x5
80% x5+
Metcon
Metcon (Time)
For Time Of
15 Hang Power Cleans 135/95#
15 Burpees
15 Box Jumps 24/20in
12 Hang Squat Cleans 135/95#
12 Burpee Box Jumps 24/20in
9 Squat Cleans 135/95#
9 Burpee Box Jump Overs 24/20in