CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then, 3 Rounds
5 Wall Openers
5 Prone Scorpions
5 Straddle to Plough
5 Kip Swings
5 Shoulder Press with light KB
10 Walking Lunges w/ Torso Twist
3 Power Clean & Jerks
Start with empty bar for C&Js adding weight each round.
Partner WOD
Metcon (Time)
12 Rounds For Time Of
12/9 Calorie Row
9 Toes To Bar
6 Power Clean & Jerks 135/95#
While one partner completes a round the other rests, until 12 total rounds are completed.