CrossFit Indian Trail – CrossFit

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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)