CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

200m row

10 Windmills

10 Air Squats

4 Table tops with 5 second hold at top

8 Scorpions

8 DB snatches 35/20#

4 DB Goblet Squats 35/20#

4 Burpees over the DB

Metcon

Metcon (Time)

Partner WOD

3 Rounds for Time

32 DB Snatches 50/35#

28 DB Goblet Squats

24 Burpees over DB

400 m Run Together

(Divide work evenly – do the run together)