CrossFit Indian Trail – CrossFit

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Weightlifting

Snatch Balance (3 sets of 3 Snatch Balance every 90 seconds)

3 Snatch Balance (light to moderate load)

Squat Snatch (6 sets of 1 rep @ 65-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Every minute on the minute until failure (15 minute time cap)

7 pull ups

7 overhead squats (75/55)

7 bar facing burpees

* Modify reps so that you can complete at least 5 rounds

* If you miscalculate rep scheme, take a minute off and start next round with fewer reps so you can get a minimum of 5 rounds

Weightlifting

*Optional*

Back Squat (3 sets of max reps)

set 1 – Max reps for :30 @80%

set 2 – Max reps for :30 @ 75%

set 3 – Max reps for :30 @70%

*Rest 90 seconds between sets