CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm Up

Warm-up (No Measure)

w

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