CrossFit On Track – CrossFit


(No Measure)

500m Row


30 KB Swings


Barbell Complex I x 3

6 Reps Each

Upright Row

Squat and Press

Muscle Snatch

Good Morning

Bentover Row


Power Snatch (10 min skill or build to heaviest possible 3-rep)


Metcon (AMRAP – Rounds and Reps)

Part 1 (of 2)

Partner WOD:

10 min AMRAP, share the load

50 Wall Ball

20 Deadlift – 225/155

– scale by weight for level I

Metcon (Weight)

Part 2 (of 2)

Partner WOD:

Team Total

1-rep Ground to Overhead

– level III must be a Snatch


Metcon (No Measure)

100 AbMat Sit Ups


100 Hollow Rocks in fewest possible sets