CrossFit On Track – CrossFit

Warm-up

(No Measure)

500m Row

+

30 KB Swings

+

Barbell Complex I x 3

6 Reps Each

Upright Row

Squat and Press

Muscle Snatch

Good Morning

Bentover Row

Weightlifting

Power Snatch (10 min skill or build to heaviest possible 3-rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Part 1 (of 2)

Partner WOD:

10 min AMRAP, share the load

50 Wall Ball

20 Deadlift – 225/155

– scale by weight for level I

Metcon (Weight)

Part 2 (of 2)

Partner WOD:

Team Total

1-rep Ground to Overhead

– level III must be a Snatch

Post-WOD

Metcon (No Measure)

100 AbMat Sit Ups

OR

100 Hollow Rocks in fewest possible sets