On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

– use an empty bar –

Run 400m

15 Power Snatch

15 Power Clean

Run 400m

15 Power Clean

15 Power Snatch

Run 400m

Weightlifting

Power Snatch (+1 Rep Ladder, from 5 EMOM x 10)

– Power Snatch starting at a medium weight and 5 reps

– Each minute, increase the reps by 1 and try to finish the set unbroken

Metcon

Metcon (Time)

6 Rounds

7 Deadlift – 225/155

7 Box Jumps

7 Bar-Facing Burpees