CrossFit On Track – CrossFit

(No Measure)

3 Rounds

6 Romanian Deadlift

6 Hang Snatch

6 Back Squat and Press

Run 200m or Row 200m

– empty bar

Metcon

Metcon (No Measure)

Break into 3 Groups, as needed and run the following 6 min conditioning segments, with 3 min rest between them:

1) 6 min AMRAP

15 Cal Row

10 Ground to Overhead – 75/55

5 Bar-Facing Burpees

2) 6 min AMRAP

15 Box Jumps

10 Toes to Bar

5 HSPU (or 2 x Hand-release Push Ups)

2) 6 min AMRAP

20 Double Unders/40 Single Unders

15 American KB Swings (55/35)

10 Push Ups

Weightlifting

Metcon (Weight)

Immediately upon completing the last conditioning segment, you will have 8 minutes to build to your heaviest….

2-rep Hang Santch!!