CrossFit Indian Trail – CrossFit

Shamrock (2 Rounds for time)

21-15-9
Deadlift (275/185)
Bench Press (185/115)
-Rest 5:00-
21-15-9
Deadlift (225/155)
Bench Press (155/105)

Rx+ as written
Rx round 1 – DL 225/155 bench – 155/105
round 2 – DL 185/125 bench – 135/95

*Time cap 10 minutes per set

Clean and Jerk (Choose snatch or clean and jerk .
slowly build to 70-80% and then hit 5 perfect singles at that weight.)

Snatch (Choose snatch or clean and jerk.
slowly build to 70-80% and then hit 5 perfect singles at that weight.)