Monday 05/14/2018

CrossFit Indian Trail – CrossFit

View Public Whiteboard

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

Age Group Qualifier #4 (AMRAP – Reps)

AMRAP in 5mins Of

9 Handstand Push-Ups

6 Bar Facing Burpees

3 Snatches 165/115#

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