CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
1min Single/Double-Unders
2 Rounds
12 PVC Pass Throughs
12 Spider Walks
30m Jog Forwards
30m Jog Backwards
6 Pause Overhead Squats w/ Empty Bar
Weightlifting
Overhead Squat (3-3-2-2-1-1-1)
Building up to a heavy single. Use the sets of 3’s and 2’s as warm-ups while building up.
Metcon
Metcon (Time)
For Time Of
4x200m Run
w/ 30sec Rest Between
2x400m Run
w/ 60sec Rest Between
1x800m Run
Rests are between each run. Total time including rest is your score.