CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Follow Coach Margee


Wrong Turn (Time)

5 Rounds:

9 Front Squats (115/85) (95/65)

7 Burpee Box Jump Overs (24″/20″)

5 Bar Muscle-Ups (10 C2B)

200m Wreckbag Run (50/35)

Rest 2:00 between rounds.

RX – 95/65 & Chest to Bar

RX+ – 115/85 and Bar MU

Intervals, with (5) scores to record.

Score is our slowest time for the day.

Let’s work the higher intensity piece, along with spacing our efforts across the five rounds.

Aim is to get outside the comfort zone with unbroken sets inside the gym, and a hard run (weighted with the bag).

Front Squats are a weight we are overly confident we can get unbroken each time.

Modify the bar muscle-ups so that we are finding the reps in a single set.


As mentioned above, unbroken inside the gym, hard run outside.

Although we are looking to push our intensity here, being interval training, we are also striving for a consistent push. Across all five rounds.

On the front squats, practice moving directly into the squat clean for speed.

On the burpee BJO, focus on our footwork. How little motion do we need to clear the box? Tight motions are good motions.

On the bar muscle-ups, focus on maximizing our kip with a long body beneath the bar. We are purposefully placing these here to challenge our movement (we’ll be breathing by the time we get here).



15/12 Calorie Assault Bike on the end of each round

Bar Muscle-Ups

Modify volume (4, 3, 2 or even a single rep), followed by CTB Pull-Ups (example being 1 Bar MU + 5 CTB)

CTB Pull-Ups, at 2 reps per Bar MU

Wreckbag Run

Run with a 30/20# Medball. The goal here is an odd-object run, and this accomplishes it.