CrossFit Indian Trail – CrossFit

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Warm-up

Follow Coach Margee

Metcon

Front Squat (1 Rep Max)

Take 20 minutes to build up to a 1 Rep Max

Metcon

Awful Annie (Time)

For time:

50-40-30-20-10

Double-under

GHD sit-up

5-4-3-2-1

Clean

Rx+ – W 185 lb. M 275 lb.

Heavy Rope for DU’s

Rx – W 155 lb. M 225 lb.

* Very Important*

Please scale GHD’s appropriately. You can get Rhabdo from doing too many GHD’s when you are not at that capacity. Consider doing 1/2 of the GHD Reps.