CrossFit On Track – CrossFit


Warm-up (No Measure)

10 min x

10 KB Swings

10 AbMat Sit Ups

10 Push Ups

10 Ring Rows


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