CrossFit Indian Trail – CrossFit
Snatch Warm-Up #2 (No Measure)
30sec ON/30sec OFF
12 PVC Rotations
5 Shoulder To Wall Rotations (Both Sides)
10 Spider Walks
5 Snatch Pulls
5 High Hang Power Snatches
5 Overhead Squats
For the barbell movements, start with empty bar. Adding weight each round.
Snatch (3x’s through. 75-80-85%)
Performing a single at each percentage. 3 times through for a total of 9 lifts. 18min CAP.
50% Back Squat & Run (Time)
10-8-6-4-2 For Time Of
Back Squat at 50% of 1RM