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)