CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

2 Rounds

30 Single/Double-Unders

200m Run

10 Gorilla Squat Walks

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

5 Pause Front Squats w/ Empty Bar


Clean and Jerk (Building 12min EMOM)

3min EMOM- x4 @70%

3min EMOM- x3 @75%

3min EMOM- x2 @80%

3min EMOM- x1 @85%


2k Row (Time)

Max Effort 2k Row