Announcements
Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!
CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Light Bike/Row/Run
Then…
2 Rounds:
5 Spiderman & Reach per side
5 Baby Makers
10 Banded Pull Aparts
5 Scap Pullups
Then…
10 Hollow Rocks
10 Supermans
10 Kip Swings
10 Jumping Air Squats (for height)
Metcon
2019 ROGUE QUALIFIER WORKOUT 3 (Time)
For Time – 15min Time cap
15 Squat Snatch (115/75)
15 CTB Pull Up
20 Box Jump Over (24/20)
12 Squat Snatch (135/95)
15 CTB Pull Up
20 Box Jump Over (24/20)
9 Squat Snatch (155/105)
15 CTB Pull Up
20 Box Jump Over (24/20)
6 Squat Snatch (185/125)
15 CTB Pull Up
20 Box Jump Over (24/20)
3 Squat Snatch (225/145)
15 CTB Pull Up
20 Box Jump Over (24/20)
Scale loads so you can get into the 3rd round with confidence on the snatch weight.
Most of us will hit the cap, so please enter your reps in the notes. If you complete the workout, enter your final time (scaled included).