CrossFit Indian Trail – CrossFit
bike, row, run rounds (AMRAP – Rounds)
5-10 Rounds
1 minute Bike
1 min Row
200m run
* score is number of rounds (put total time in notes)
In the hole front squat
5 sets of 3 In the Hole Front Squats
Set 1 @ 5.5 RPE
Set 2 @ 6.0 RPE
Set 3 @6.5 RPE
Set 4 @ 7.0 RPE
Set 5 @ 7.5 RPE
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.