CrossFit Indian Trail – CrossFit Teens

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Warm-up

Coach led

Weightlifting

10 minute EMOM (5 Rounds)

Minute 1: 2 Power Snatches

Minute 2: 2 Pull ups + 2 Dips or 4 Ring Rows + 4 Push Ups

Metcon (Time)

Partner WOD is:

25 Power Snatch 65#

30 Knee Raises

35 Shoulder to Overhead 65#

40 Burpees to a Plate

45 Front Squats 65#

50 Russian KBS 16 kgs

1 person works at a time. Divide the work as needed, but all reps of one movement must be completed before moving on to the next one.

Metcon (Time)

Individual WOD is:

10 Power Snatch 65#

15 Knee Raises

20 Shoulder to Overhead 65#

25Burpees to a Plate

30 Front Squats 65#

35 Russian KBS 16 kgs