CrossFit Indian Trail – CrossFit
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