CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m row
8 Bird feeders each leg
8 Gorilla walks
8 Lateral lunges
8 Windmills
8 KB swings
8 KB presses
8 Kip swings
Metcon (Time)
Fight Club Partner WOD
Buy in – 1000m row
Then…
10 Thrusters 95/65
10 Pull Ups
10 Bar Facing Burpees
15 Thrusters
15 Pull Ups
15 Bar Facing Burpees
20 Thrusters
20 Pull Ups
20 Bar Facing Burpees
25 Thrusters
25 Pull Ups
25 Bar Facing Burpees
30 Thrusters
30 Pull Ups
30 Bar Facing Burpees
Then…
Cash Out – 800m run with wallball 20/14
*30 Minute Time Cap
*All who donate will receive a fight club wod t-shirt.