CrossFit Indian Trail – CrossFit

Seal Team (Time)

4 Rounds
500m Row
100ft Double Kettlebell Front Rack Carry (2×70/53)

* Time cap 15 minutes
Rx + as written
Rx 2×53/35

Mayhem Mini Pump (No Measure)

2-3 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7

15 GHD’s

:45 Second Plank

15 Oblique twists with medball (each side)

:45 second Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

-Rest 3 minutes b/t rounds-