CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Coach Led Warm-up

Weightlifting

Deadlift (4 sets of 3-4 reps @73-83%)

4 sets of 3-4 reps @ 73-83%

Rest 2 minutes between sets

Metcon

Metcon (Time)

2 Rounds for Time:

Row 500 meters

8 Burpee Box Jump-Overs 24/20 inches

Row 500 meters

10 Burpee Box Jump-Overs 24/20 inches

Row 500 meters

12 Burpee Box Jump-Overs 24/20 inches

Rest for 2 minutes
*goal is to find a row effort that allows you to transition immediatley into the movement and maintan UB sets with sustainable footwork

*score is total time, including the 2:00 rest between rounds.