Monday 04/16/2018

CrossFit Indian Trail – CrossFit

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Warm-up

Squat Warm-Up #1 (No Measure)

Coach Led

Row 500m

10 Spider Walks

(30sec Hold On Last Spider Walk)

10 Air Squats

10 Spider Walks

(30sec Hold On Last Spider Walk)

10 Air Squats

12 PVC Pass Throughs

5 Pause Squats w/ Empty Bar

Weightlifting

Back Squat (5-5-5+)

60% x5

70% x5

80% x5+

Metcon

Metcon (Time)

3 Rounds For Time Of

15 Power Snatches 95/65#

30 Wall Balls 20/14#

60 Double-Unders

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