CrossFit Indian Trail – CrossFit
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