CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30sec ON/30sec OFF
Single/Double-Unders
2 Rounds
12 PVC Rotations
5 Shoulder To Wall Rotations (Each Side)
10 PVC Overhead Squats
10 Single Leg Raises (Each Leg)
Then, Snatch Warm-Up
Weightlifting
Snatch (1-1-1-1-1-1-1-1-1)
EMOM. Building up to a heavy set.
Metcon
Metcon (Time)
For Time Of
20 Power Snatches 75/55#
20 Wall Balls 20/14#
200m Run
15 Power Snatches 95/65#
20 Wall Balls 20/14#
200m Run
10 Power Snatches 115/75#
20 Wall Balls
200m Run