CrossFit Indian Trail – CrossFit
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