CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

“Jackie” at a casual pace

1000m Row

50 Thrusters (empty bar)

30 Pull Ups

Weightlifting

Barbell Complex I (3 x Empty Bar, 2 x adding weight)

6 Reps Each

Upright Row

Squat and Press

Muscle Snatch

Overhead Squat

Bentover Row

Snatch (Develop Skill w/ drills; solid single)

Post-WOD

Metcon (Time)

3 Rounds for Time

12 Thruster – empty bar

9 Hand Release Push Ups

6 Box Jump Overs