CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
10 KB Swings
10 AbMat Sit Ups
10 Push Ups
10 Ring Rows
Strength
Metcon (Weight)
10 min to build Barbell Complex I AHAP and still go unbroken:
6 Upright Row
6 Squat and Press
6 Muscle Snatch
6 OH Squat
6 Bentover Row
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
12 Power Snatch – 75/55
9 Toes to Bar
Metcon (Weight)
Immediately following the last WOD, you will have 7 min to build to your heaviest possible Snatch
Metcon (Time)
Immediately after building your Snatch, do 50 Toes to Bar for Time
