CrossFit Indian Trail – CrossFit

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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