CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Weightlifting
Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Gymnastics
Metcon (No Measure)
10:00 of HS Walk Practice
or
8 sets of 25′
Metcon
Metcon (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 7 minutes:
9 Bar Facing Burpees
Front-Racked Barbell Walking Lunge 25 feet @ (135/95)(95/65)
9 Bar Facing Burpees
Front-Racked Barbell Walking Lunge 25 feet @ (135/95)(95/65)