CrossFit Indian Trail – CrossFit
Front Squat (10 minute EMOM
Build to a heavy single for the day)
John 3:16 (Time)
Partner Workout
AMRAP 2 Minutes
10 Synchro Front Squats (155/105)
25’ Handstand Walk (together)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 Minute b/t sets-
*Complete Sets until you accumulate 60 Bar Muscle Ups combined/burpee pull ups
*Max of 5 sets
*Time cap 14 minutes
Individual version:
AMRAP 2 Minutes
10 Front Squats (155/105)
25’ Handstand Walk
Max Reps Bar Muscle Ups
-Rest 1 Minute b/t sets-
*Complete Sets until you Accumulate 30 Bar Muscle Ups/burpee pull ups
*Time cap 14 minutes
Rx+ as written
Rx
front squat 115/85
20 shoulder taps in handstand against wall
max reps of burpee pull ups
John 3:16 (Time)
Partner Workout
AMRAP 2 Minutes
10 Synchro Front Squats (155/105)
25’ Handstand Walk (together)
Max Reps Bar Muscle Ups (1 person working at a time)
-Rest 1 Minute b/t sets-
*Complete Sets until you accumulate 60 Bar Muscle Ups combined/burpee pull ups
*Max of 5 sets
*Time cap 14 minutes
Individual version:
AMRAP 2 Minutes
10 Front Squats (155/105)
25’ Handstand Walk
Max Reps Bar Muscle Ups
-Rest 1 Minute b/t sets-
*Complete Sets until you Accumulate 30 Bar Muscle Ups/burpee pull ups
*Time cap 14 minutes
Rx+ as written
Rx
front squat 115/85
20 shoulder taps in handstand against wall
max reps of burpee pull ups