CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

+

3 x Barbell Complex (for power snatch)

6 reps each

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row

Weightlifting

Metcon (Weight)

After a brief skill warm-up, build to a medium starting weight for POWER SNATCH.

Then, EMOM x 10 pick one of the following:

1) 5 Power Snatch

2) 2 Power Snatch, building

3) 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat, building (RX+)

Metcon

Metcon (No Measure)

Running Clock:

Min 0-2: AMRAP Strict Pull Ups

Min 2-10:

4 Rounds

30 Double Unders

12 Toes to Bar

Min 10-12: AMRAP Strict Pull Ups

Min 12-18:

3 Rounds

30 Double Unders

8 Burpees

Min 18+

L1: Accumulate 50 Ring Rows

L2: Accumulate 50 Pull Ups (any kind)

L3: Accumulate 20 Muscle Ups