CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

3 Rounds

30sec ON/30sec OFF


Then, 2 Rounds

12 PVC Rotations

5 Inchworms w/ Push-Up

10 Walking Lunges w/ Torso Twist

10 Single Leg Raises (Each Leg)

5 Power Snatches w/ Empty Bar


Power Snatch (2-2-2-2-2-2-2)

Within 20mins, build up to a heavy set of 2.


Metcon (Time)

For Time Of

10 Burpees To Plate

20 Overhead Plate Lunges 45/35#

30 KB Swings 1.5/1 pood

400m Run

30 KB Swings

20 Overhead Plate Lunges

10 Burpees To Plate