CrossFit Indian Trail – CrossFit
Weightlifting
Front Squat (3 sets of 2.2.2.2.2)
Build to a heavy set of 2.2.2.2.2
rest 20 seconds between sets of doubles within each set.
Do 2, rest 20 seconds, do 2, rest 20 seconds…until you complete 5 sets of two. Then rest 3 minutes between each big set
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
3,6,9,12, etc
Bike Cals
man makers (35/25)
box jumps (24/20)
video for man makers
https://www.youtube.com/watch?v=iMNnvhg1JcM
If you get through your round of 15 reps of each movement then your score would be 5 rounds.