CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

10 Calorie Row

10 Spider Mans

10 Wall Openers

10 Leg Swings/Side

10 Russian Babymakers

5 Light Wallballs

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target