CrossFit Indian Trail – CrossFit
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″)