CrossFit Indian Trail – CrossFit
Banana Pepper (2 Rounds for time)
3 rounds
8 Overhead Squats (135/95)
24 Pull Ups
-at 10 minutes-
3 rounds
8 Power Snatch (135/95)
24 Wall Balls (20/14)
Rx+ as written
Rx 18 pull ups (no more than three sets), 18 wallballs ( 1 unbroken set),(95/65)
* Time cap 6 minutes per set
Stimulus of this workout is to go fast. The OHS and snatches should be light and unbroken, as well as the wallballs. 1-3 sets on the pull ups.
** OHS should be less than 40% of 1RM OHS and Power snatch should be less than 70% of 1RM snatch.
Back Squat (2-4-6-8-10)
Ascending Reps AND Weight