CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
Coach Led Warm-up
Weightlifting
Power Snatch
1 Power Snatch @ Max Load
*Find a 1RM
Metcon
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