Thursday 09/13/2018

Announcements

Friday 9/14: 530pm and 700pm classes are cancelled
Saturday 9/15: 900am and 1000am classes are cancelled

CrossFit Indian Trail – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

250m Row

Then, 2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Each Side)

10 Spider Walks

10 PVC Overhead Squats

Then, Snatch Warm-Up

Weightlifting

Snatch+Hang Snatch (1×1)

Within 15mins, build up to a heavy set of the complex.

Metcon

Metcon (Time)

2 Rounds For Time Of

500m Row

20 Overhead Squats 75/55#

50 Double-Unders

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