CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
2 Rounds
12 PVC Pass Throughs
12 Spider Walks
5 Inchworms w/ Push-Ups
5 Overhead Squats w/ Empty Bar
Weightlifting
Pull + Snatch + Overhead Squat (7×1)
EMO2M. Across at 75-80%.
Metcon
Metcon (Time)
For Time
10 Burpees
1 Wall Balls 20/14#
9 Burpees
2 Wall Balls 20/14#
8 Burpees
3 Wall Balls 20/14#
7 Burpees
4 Wall Balls 20/14#
6 Burpees
5 Wall Balls 20/14#
5 Burpees
6 Wall Balls 20/14#
4 Burpees
7 Wall Balls 20/14#
3 Burpees
8 Wall Balls 20/14#
2 Burpees
9 Wall Balls 20/14#
1 Burpees
10 Wall Balls 20/14#