CrossFit Indian Trail – CrossFit


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.