Wednesday 09/13/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

1min Single/Double-Unders

2 Rounds

12 PVC Pass Throughs

12 Spider Walks

6 Shoulder To Wall Rotations (each side)

6 Overhead Squats w/ Empty Bar

Weightlifting

Snatch (1RM)

Taking 20mins, work up to a heavy single for the day.

Metcon

Metcon (Time)

3 Rounds For Time Of

30 Air Squats

15 Toes To Bar