CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

Rotating Stations Every 1:00, for 12 (2 Rounds):

Station 1 – :50s Row (light pace)

Station 2 – :40s Warrior Squats + 5 Air Squats

Station 3 – :50s Row (light pace)

Station 4 – 5 Good Mornings, 5 Snatch Grip Presses, 5 Snatch Grip Deadlifts

Station 5 – :50s Row (light pace)

Station 6 – 2 x 3-Position Muscle Snatch

Weightlifting

Snatch EMOM

On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Metcon

Metcon (Time)

“On the 4:00” x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10m Shuttle Sprints
Score will be your slowest round of all 6.