CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

500m Row

Then, 3 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Spider Walks

5 Front Squats w/ Empty Bar

Skill Work

Muscle-Up Transition Work (Continued Warm-Up)

Use roughly 10mins to warm-up the transition of the Muscle-Up. If unable to do Muscle-Ups, work on the skill of the movement.


Metcon (Time)

For Time Of

10 Chest Bar Pull-Ups

10 Ring Dips

5 Squat Cleans 155/105#

8 Chest To Bar Pull-Ups

8 Ring Dips

4 Squat Cleans 155/105#

6 Chest To Bar Pull-Ups

6 Ring Dips

3 Squat Cleans 155/105#

4 Chest To Bar Pull-Ups

4 Ring Dips

2 Squat Cleans 155/105#

2 Chest To Bar Pull-Ups

1 Squat Clean 155/105#

RX+ For Time Of



Squat Cleans 225/155#