CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
250 m row
10 bird feeders
5 tempo air squats (5 second eccentric)
10 push ups
250 m row
30 second overhead opener
10 DB shoulder presses
10 squat and reach
5 empty bar snatch deadlift, 5 hang power snatches, 5 low hang power snatches
Weightlifting
Power Snatch (Build to a heavy set of 5)
Metcon
Metcon (Time)
3 Rounds
10 power snatches (115/80)
20 box jump overs
30 wallballs (20/14)