CrossFit Indian Trail – CrossFit


Warm-up (No Measure)

500m Row

3 Rounds- Coach Led

4 Clean Pulls

4 Front Squats

4 High Hang Cleans

4 Jerks
Starting with empty bar, adding a little weight each round


Clean Pull (3×4)

Working at 85% of clean

Dead hang Clean (4×2)

Working at 50-60% of clean

Jerk Drop (4×3)

Working at 50-60% of jerk

Clean and Jerk (8×1)

Working at 75-80% of clean and jerk


Metcon (Distance)

Row for 10mins
Total distance is your score