CrossFit Indian Trail – CrossFit

View Public Whiteboard


Warm-up (No Measure)

10 pvc windmills (5 each way)

wrist warm up (front, rear, side to side)

30 m high knee karaoke

15 m knee to chest

15 m figure four

15 m toy soldiers

5 Inchworms with push up

10 air squats + 6 goblet squats

5 empty bar snatch deadlifts

5 empty bar hang power snatches

5 empty bar power snatches

5 empty bar hang power cleans

5 empty bar front squats

5 empty bar push presses


Metcon (Time)

For Time:

30 Power Snatches (75/55)

800m run/1000m row

60 Thrusters (75/55)

800m run/1000m row

30 Power Snatches (75/55)
Run or row counts as RX