CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

Then, 2 Rounds

10 PVC Pass Throughs

5 Shoulder To Wall Rotations (Each Side)

10 PVC Lift Offs

10 Spider Walks

Then, Snatch Warm-Up

EMOM

Metcon (Weight)

EMO2M

8 Bar Facing Burpees

3 Squat Snatches
Weights start at 95/65# adding 20/10# after each completed round.

95/65#

115/75#

135/85#

155/95#

175/105#

195/115#

215/125#

ect.

Core Work

Metcon (No Measure)

3 Rounds

15 Jack Knives

30 Russian Twists

30sec Superman Hold