CrossFit Indian Trail – CrossFit
Warm-up
standing kang squats
spiderman and reach
banded good mornings
y’s t’s w’s cuban presses
* barbell warm up
Weightlifting
3 position pause clean deadlift + 1 clean pull +1 clean + 1 jerk (Weight)
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk
5 working sets
1 @ 6 RPE
1 @ 7 RPE
2 @ 7.5 RPE
1 @ 8 RPE
Metcon
Sour Gummy Worms (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
500m Row
50 Double Unders
10 Power Cleans 135/95
25/20 Calorie Echo Bike
50 Double Unders
10 Power Cleans 135/95
Rx+ as written
Rx – 95/65