On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 x Barbell Complex I

6 Reps each

Upright Row

Squat and Press

Snatch

Overhead Squat

Bentover Row

Weightlifting

Power Snatch (5 Reps EMOM x 10 @ 70% of your repping weight)

Back Squat (5 x 8 @ 65%)

Toes-To-Bar (12 Sec AMRAP EMOM x 10)

Metcon (Time)

5 Rounds for Time

30 Double Unders

20 Wall Ball

10 Pull Ups

Back Squat (5 x 8 @ 65%)