CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

150m Row

10 Ring Rows

10 Air Squats

10 KB Swings

5 Inch Worms w/ Push Up

Weightlifting

Single Arm, Single Leg Split Snatch (5 x 5 each arm, light and balanced)

https://www.youtube.com/watch?v=3_kuDafA9-A

Metcon

Metcon (AMRAP – Reps)

Take this WOD…

25 Burpee Box Jump Overs

50 Wall Ball

100 Double Unders

50 Wall Ball

25 Burpee Box Jump Overs

Get as far as you can in 2 min

Then rest 3 min

Metcon (AMRAP – Reps)

WOD from above…

Start over and get as far as you can in 6min

Then rest 3 min

Metcon (Time)

WOD from above…

Start over and do the whole thing for time!

Rest 3 min…. Haha, just kidding – that’s the end!!