Announcements

Open Gym is cancelled for Sunday 4/21/19 – Enjoy your Easter with friends and family!

CrossFit Indian Trail – CrossFit

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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).