CrossFit Indian Trail – CrossFit
Warm-up
Snatch Warm-Up #1 (No Measure)
Coach Led
500m Row
3 Rounds
12 PVC Pass Throughs
8 PVC Lift Offs
3 Snatch Pulls
3 High Hang Power Snatches
3 Overhead Squats
Weightlifting
Snatch Pull-Hang Snatch-Overhead Squat x3
In 15mins, work up to a heavy set.
Metcon
Metcon (Time)
2 Rounds For Time Of
400m Run
21/15 Calorie Row
12 Cleans 115/85#