CrossFit Indian Trail – CrossFit
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