CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

Then, 2 Rounds

10 PVC Pass Throughs

10 Wall Openers

5 Inchworms w/ Push-Up

10 PVC Overhead Squats

Then, 3 Rounds

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

(Starting w/ empty bar adding weight each round)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4mins Of

8 Power Snatches 115/75#

8 Burpees

Rest 3mins

AMRAP in 4mins Of

8 Overhead Squats 115/75#

8 Lateral Burpees Over The Bar

Rest 3mins

AMRAP in 4mins Of

8 Squat Snatches 115/75#

8 Bar Facing Burpees