CrossFit Indian Trail – CrossFit
Warm-up
Clean & Jerk Warm-Up #3 (No Measure)
500m Row
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
10 Spider Walks
(Hold for 30sec on last rep)
10 Air Squats
20 PVC Rotations
12 Wall Openers
12 Lateral Lunges
Then, 2 Rounds
3 Clean Pulls
3 Hang Power Cleans
3 Front Squats
3 Jerks
For barbell portion, work with an empty bar.
Weightlifting
2 Cleans + Jerk (1-1-1-1-1-1-1)
Building up to a heavy set of the complex.
Metcon
18.0 (Time)
21-15-9 For Time Of
DB Snatches 50/35#
Burpees Over The DB