CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

Then, 2 Rounds

12 PVC Rotations

6 Shoulder To Wall Rotations

10 Spider Walks

10 Step-Ups

5 Shoulder Presses w/ Empty Bar

Weightlifting

Shoulder Press (5-5-5+)

60% x5

70% x5

80% x5+

Metcon

Metcon (Time)

For Time Of

15 Hang Power Cleans 135/95#

15 Burpees

15 Box Jumps 24/20in

12 Hang Squat Cleans 135/95#

12 Burpee Box Jumps 24/20in

9 Squat Cleans 135/95#

9 Burpee Box Jump Overs 24/20in