CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

Then, 3 Rounds

10 PVC Pass Throughs

10 Wall Openers

10 Spider Walks

5 Front Squats w/ Empty Bar

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4mins Of

21/15 Calorie Row

21 Toes To Bar

21 Front Squats 95/65#

Rest 4mins

AMRAP in 4mins Of

15/12 Calorie Row

15 Toes To Bar

15 Front Squats 115/85#

Rest 4mins

AMRAP in 4mins Of

9/6 Calorie Row

9 Toes To Bar

9 Front Squats 135/95#