Saturday 01052019

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

:60 Seconds

Easy Row

Active Spidermans

:45 Seconds

Moderate Row

PVC Pass Throughs

:30 Seconds

Faster Row

Push-up to Down Dog

**Modified Barbell Warmup

5 Inchworms with Push up

5 Burpees

5 Lateral Burpees

3 Hang Power Snatches

3 OH Squats

3 Drop Snatches

3 Low Hang Power Snatches

1 Round

5 Calorie Row

5 Power Snatches (Opening Weight)

5 Lateral Barbell Burpees

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:

30/21 Calorie Row

21 Power Snatches (95/65)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Power Snatches (115/80)

Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

9 Power Snatches (135/95)

Max Lateral Barbell Burpees

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