CrossFit Indian Trail – CrossFit
Warm-up
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
Weightlifting
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
Metcon (Distance)
Row for 10mins
Total distance is your score