CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

+

3 x Barbell Complex I

+

30 American KB Swings

Weightlifting

Power Snatch (10 x 5; EMOM)

5 Power Snatch EMOM x 10

add weight progressively every 2 sets. Get as heavy with it as you can!

Behind The Neck Jerk (5 x 3; build heavy)

Record your

Metcon

Metcon (Time)

5 Rounds for Time

25 Wall Ball

12 Toes to Bar

Post-WOD

Handstand Push-ups (Practice for 10 min)