CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Coach Led Warm-up

Metcon

Metcon (3 Rounds for time)

On a 36:00 running clock…

0-12:00:

21-15-9 Reps for Time:

Power Snatch @ (75/55)(65/45)

Toes to Bar

Time Cap: 8 minutes

12:00-24:00

15-12-9 Reps for Time:

Front Squat @ (115/75)(95/65)

Burpee Box Jump-Over 24/20 inches or 20/16

Time Cap: 8 minutes

24:00-36:00

For Time:

Echo Bike 45/35 calories

30 Power Clean and Jerks @ (115/75)(95/65)

Time Cap: 8 minutes