On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Row

2 min Run

2 min Jump Rope/Jumping Jacks

+

3 Rounds

6 reps Each

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row

Weightlifting

Shoulder Press (5 x 5; all heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

3 rounds of:

400m run

21 KB Swings – 55/35

12 pull ups

…then…

10 rounds of:

3 power snatches – 135/95

15 wall balls

…then…

As many rounds as possible in remaining time of:

+1 power clean + jerk – 135/95

5 pull ups

10 push ups

15 air squats

– 1 C&J, 1 Rounds of Cindy, 2 C&J, 1 Round of Cindy, 3 C&J, 1 Round of Cindy