CrossFit Indian Trail – CrossFit

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Warm-up (No Measure)

Coach Led Warm-up


Power Snatch

1 Power Snatch @ Max Load

*Find a 1RM


Metcon (3 Rounds for reps)

As Many Rounds and Reps as possible in 9 minutes:

12 Toes to Bars (12 abmat sit-ups)

9 Dumbbell Snatches @ (50/35)(35/25)

6 Burpee Box Jump-Overs (24″/20″)(20″/16″)

**Rest 6:00**

As Many Round and Reps as possible in 6 minutes:

+6 Single DB Box Step-overs @ (50/35)(35/25)

+6 single arm dumbbell shoulder to overhead (must alternate arms every 3 reps)

+30 Double unders

*add 6 reps to Box step overs/STOH and 30 reps to Double unders each round

**Rest 4:00**

As Many Rounds and Reps as possible in 3 minutes:

500m Row

Max rep Lateral burpees over rower in remaining time

*face AWAY from monitor on burpees