CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Coach Led Warm-up

Metcon

Metcon (Time)

500m Row or 400m Run

3 RFT

12 Ring Rows (or pull-ups if pull-ups are easy for you)

24 Step-Ups (24″/20″)

12 Alternating DB Snatches (50/35)

24 Sit-Ups

500m Row or 400m Run