CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
3 Rounds- Coach Led
3 Clean Pulls
3 Hang Power Cleans
3 Front Squats
3 Jerks
Starting with empty bar, adding weight each round.
Weightlifting
Pull + Hang Clean + Jerk (7×1)
15mins to complete. Across at 70-75%
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.