CrossFit Indian Trail – CrossFit

bike, row, run rounds (AMRAP – Rounds)

5-10 Rounds

1 minute Bike

1 min Row

200m run

* score is number of rounds (put total time in notes)

In the hole front squat

5 sets of 3 In the Hole Front Squats
Set 1 @ 5.5 RPE
Set 2 @ 6.0 RPE
Set 3 @6.5 RPE
Set 4 @ 7.0 RPE
Set 5 @ 7.5 RPE

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.

Explode out of the hole, smooth transition down and reset after each rep.