CrossFit Indian Trail – CrossFit
Warm-up
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
Weightlifting
Clean and Jerk (Building 12min EMOM)
3min EMOM- x4 @70%
3min EMOM- x3 @75%
3min EMOM- x2 @80%
3min EMOM- x1 @85%
Metcon
2k Row (Time)
Max Effort 2k Row