CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Coach Lead Warmup

Weightlifting

Touch and Go Squat Cleans

Every 90 seconds, for 7:30 (5 sets):

3 Touch and Go Squat Cleans

*5 moderate sets across working strong cycling/tng focus

Metcon

Metcon (AMRAP – Rounds and Reps)

As Many Rounds and Reps as possible in 15 minutes:

Row 15 calories

12 Single Arm Dumbbell Power Cleans @ 50/35 lbs

12 Single Arm Dumbbell Shoulder to Overheads @ 50/35 lbs

6 Single Arm Dumbbell Devils pres=== 50/35 lbs

Rx+: As written

Rx: 35/25