Monday 09/18/2017

CrossFit Indian Trail – CrossFit

Warm-up

Warm-up (No Measure)

1min Single/Double-Unders

3 Rounds

10 PVC Pass Throughs

10 Spider Walks

10 Kip Swings

5 Pause Back Squats w/ Empty Bar

Weightlifting

Back Squat (5-5-5-5-5)

Building up to a heavy set of 5

Metcon

Metcon (AMRAP – Reps)

3 Rounds For Reps Of

1min GHD Sit-Ups

1min Chest To Bar Pull-Ups

1min DB Snatches 50/35#

1min Rest