CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
Then, 3 Rounds
10 PVC Pass Throughs
10 Wall Openers
10 Single Leg Raises (Each Leg)
5 Power Clean & Jerks w/ Empty Bar
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Core Work
Metcon (No Measure)
3 Rounds
20 Alternating Jack Knives
30sec Superman Hold
10 Side Bends (Each Side)
Accessory
Metcon (No Measure)
L Chin-Ups
8-6-4-2
Toe Assist MU Transitions
16-12-8-4
Alternate sets