CrossFit Indian Trail – CrossFit

View Public Whiteboard


Front Squat (3 sets of

Build to a heavy set of

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 (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

If you get through your round of 15 reps of each movement then your score would be 5 rounds.