CrossFit On Track – CrossFit

Warm-up

10 min. medium pace

20 alt. DB snatch (light)

10 football burpees

30 sec. jump rope (DU or singles)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

70 wall ball

30 TTB

50 wall ball

50 TTB

30 wall ball

70 TTB

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP

7 power snatch @ 95/65

2 bar muscle ups

(scale to 4 kipping C2B if you don’t have BMU)
SUBSTITUTE OPTIONAL SKILL WORK

7 min. bar muscle up or pull-up skill practice

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

Row 12/9 cal

5 snatch @ 135/95
SUBSTITUTE OPTIONAL SKILL WORK

Practice squat snatch – build to a heavy single