Monday 12/11/2017

CrossFit Indian Trail – CrossFit

Warm-up

Clean & Jerk Warm-Up #1 (No Measure)

Coach Led

Row 500m

3 Rounds

8 Wall Openers

8 Spider Walks

3 Clean Pulls

3 High Hang Power Cleans

3 Front Squats

3 Jerks

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1-1)

EMOM. Building up to a heavy single for the day.

Metcon

Metcon (Time)

8 Rounds For Time Of

10 Wall Balls 20/14#

35 Double-Unders