CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Metcon
Metcon (3 Rounds for reps)
As Many Rounds and Reps as possible in 15 minutes:
Row 15 calories
12 Box Jump Overs 24/20 inches
9 Dual Dumbbell Shoulder to Overheads @ (50/35)(35/25)
Rest 5:00
As Many Rounds and Reps as possible in 10 minutes:
Echo Bike 15/10 calories
3 Wall Walks
10 Burpees to Target 12 inches
3 Wall Walks
Rest 5:00
As Many Rounds and Reps as possible in 5 minutes:
12 Deadlifts @ (155/105)(115/80)
9 Hang Power Cleans @ (155/105)(115/80)
6 Shoulder to Overhead @ (155/105)(115/80)