Announcements

Happy Birthday Melissa Shepard!

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Benchmark Day!

250 Row

1:00 banded lat stretch

1:00 overhead opener

5 spiderman and reach

10 air squats + 5 russian baby makers

5 inchworms w/push up

2 Rounds of: 5 scap pull ups + 8-10 kip swings + 3 strict pull ups

* barbell warm up * then:

Primer (2 rounds of):

100 m row + 5 thrusters + 5 pull ups

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups