CrossFit Indian Trail – CrossFit
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.