CrossFit On Track – CrossFit
Warm-up
(No Measure)
8 min x
150m Row
10 Ring Rows
10 Air Squats
10 KB Swings
5 Inch Worms w/ Push Up
Weightlifting
Single Arm, Single Leg Split Snatch (5 x 5 each arm, light and balanced)
https://www.youtube.com/watch?v=3_kuDafA9-A
Metcon
Metcon (AMRAP – Reps)
Take this WOD…
25 Burpee Box Jump Overs
50 Wall Ball
100 Double Unders
50 Wall Ball
25 Burpee Box Jump Overs
Get as far as you can in 2 min
Then rest 3 min
Metcon (AMRAP – Reps)
WOD from above…
Start over and get as far as you can in 6min
Then rest 3 min
Metcon (Time)
WOD from above…
Start over and do the whole thing for time!
Rest 3 min…. Haha, just kidding – that’s the end!!