CrossFit Indian Trail – CrossFit
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