CrossFit Indian Trail – CrossFit

Happy and Dopey (AMRAP – Rounds and Reps)

Partner Throwdown Saturday!
In a 15 minute window
1k Partner Run
Max rounds in the time remaining:
5 Synchro Bar Muscle Up
10 Synchro GHD Sit Ups
20 Synchro Wall Ball (20/14)

Individual Version
In a 15 minute window
1k Run
Max rounds in the time remaining:
5 Bar Muscle Up
10 GHD Sit Ups
20 Wall Ball (20/14)

Rx+ as written
Rx – 5 burpee pull ups + 10 abmat sit ups

Metcon (No Measure)

3-4 rounds:

10 Diamond Pushups @ moderate weight RPE 7

10 Body Row on Racked Barbell @ moderate weight RPE 7

10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight RPE 7

10 Barbell Drag Curls @ moderate weight RPE 7

: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)

-Rest 2-3 minutes b/t rounds-

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