CrossFit Indian Trail – CrossFit
Warm-up
Snatch Warm-Up #1 (No Measure)
Coach Led
500m Row
3 Rounds
12 PVC Pass Throughs
8 PVC Lift Offs
3 Snatch Pulls
3 High Hang Power Snatches
3 Overhead Squats
Starting with an empty bar, adding weight each round.
Weightlifting
Snatch (1RM)
Taking 20mins, work up to a heavy single for the day.
EMOM
Metcon (AMRAP – Rounds)
12min EMOM
15 Pull-Ups
8 Box Jumps 30/24in
30m Farmers Carry
12 GHD Sit-Ups