CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 2 Rounds

12 PVC Pass Throughs

6 Shoulder To Wall Rotations (Each Side)

10 Gorilla Squat Walks

10 Lateral Lunges

Then, Power Clean & Jerk

3×4

(Use to warm-up for working weight for metcon)

Metcon

Metcon (Time)

2 Times Through For Time Of

4 Rounds

4 Power Clean & Jerks 115/85#

12 Air Squats

Rest 1min

4 Rounds

30 Double-Unders

5 Back Squats 115/85#

Rest 1min