CrossFit Indian Trail – CrossFit
Swordfish (Time)
10 Rounds
1 Strict Ring Muscle Up (OR 3 Ring Muscle Ups)
2 Wall Walks
3 Deadlifts (315/225)
Rx+ as written
Rx box bar muscle up, 255/175
* don’t use more than 80% of 1 RM deadlift
Time cap 15 minutes
DT on a boat (partner) (Time)
12 Rounds (6 rounds each)
Athlete A
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete B
15/12 Cal Row
Rx+ 155/105
Rx 115/85
Mayhem Mini Pump (No Measure)
3-4 rounds
10 Deficit Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 DB Preacher Curl @ moderate weight RPE 7
15 GHD Sit ups
10 Ab wheels
:45 sec Face up Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)