CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds
5 Pause Front Squats w/ Empty Bar
10 Wall Openers
10 Step-Ups
Weightlifting
Front Squat (4-4-4-4-4)
Perform a set every 2mins
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9min
3 Ground To Overhead 155/105#
6 Pull-Ups
9 Box Jumps 24/20in