CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led warm up

Weightlifting

3 strict press+5 push press ( 5 sets to build to a moderate load for complex)

Metcon

Metcon (Time)

5 Rounds for Time

500m row

12 Single DB alternating step ups

9 Hang Power Cleans

6 Shoulder to Overhead

Rx+ – 115/85 (50#/35#) (24″/20″)

Rx – 95/65 (35#/25#) (20″/16″)