CrossFit On Track – CrossFit

Skills Day!!

(No Measure)

Row 500m


3 Rounds Barbell Complex I

(6 reps each)

Upright Row

Squat and Press

Muscle Snatch

Good Morning (notice: not OH Squat)

Bentover Row


Power Snatch (3 x 3, Heavy)

We’re going to take about 15 minutes developing technique w/ the power snatch, ground to overhead; keeping position on your first pull; and finding your hip crease. Then, we’ll build up to a heavy load and do 3 x 3 at that weight.


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

For quality

Level I:

8 Ring Push Ups

8 Ring Rows

15 AbMat Sit Ups

Level II:

8 HSPU (or scaled version)

8 Pull Ups

15 Weighted AbMat Sit Ups

Level III:

2 Muscle Ups


8 American KB Swings (70/55)