CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Margee Led Warm-up

Weightlifting

Snatch

3 sets of 1 rep @ 83%

Rest as needed

Two options post part A:

If smooth/successful, then – 3 singles @ 87% 1RM; If slow/missing, then – EMOM x 6: 1 rep @ 70-75% working speed/consistency

Clean and Jerk

Squat Clean and Jerk

3 sets of 1 rep @ 75-85%

Rest as needed

Metcon

tttTD127 (AMRAP – Rounds and Reps)

RX+:

14min AMRAP:

7 Ring Muscle Ups

50 Wall Balls (20/14 to 10/9′)

100 Double Unders

RX:

14min AMRAP:

14 Chest to Bar

50 wall-ball shots 20/14 to 9′

100 Double Unders