02/01/2019

CrossFit On Track – CrossFit

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Warm-up (No Measure)

500m Row

+

3 Rounds Barbell Complex I

6 Upright Row

6 Squat and Press

6 Muscle Snatch

6 Overhead Squat

6 Bentover Row

Metcon (Time)

Partner WOD

Share the load

3 Rounds for Time

30 Thruster – 115/75

30 Toes to Bar

(12 min Time Cap)

Metcon (Weight)

12 min To Build to a 1RM Snatch

with time remaining

AMRAP

Front Squat – 225/155

Metcon (AMRAP – Reps)

Subsequent to finding your 1RM Snatch, the remainder of the 12 min used to build it will be an AMRAP share the Load of:

Front Squat – 225/155

– from the ground

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Full Round Relay

6 Power Clean – 165/105

6 Bar-Facing Burpees

By |2019-02-01T01:06:38+00:00January 30th, 2019|Workouts|Comments Off on 02/01/2019