CrossFit Indian Trail – CrossFit
Warm Up
Warm-up (No Measure)
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Metcon
One Fish, Two Fish, Red Fish, Blue Fish (2 Rounds for time)
3 Rounds for time
12/9 cal bike
12 DB deadlifts (2×50/35)
9 DB Hang power cleans (2x 50/35)
6 DB Shoulder to overhead (2×50/35)
-rest 5 minutes-
For time:
36/28 cal bike
36 DB deadlifts (2×50/35)
27 DB Hang power cleans (2×50/35)
18 DB Shoulder to overhead (2×50/35)
Afterbash
Metcon (No Measure)
4 Rounds
10 barbell bench press at moderate weight
8 Hex Press at moderate weight
12 Single DB bench press at light weight
10 Ring Curlscurl
* rest as needed between rounds