CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

+

3 x Barbell Complex I

6 reps each

Upright Row

Squat and Press

Muscle Snatch

Overhead Squat

Bentover Row

+

30 American KB Swings

Weightlifting

Snatch (OPTIONAL! Build to a heavy double)

Metcon

Metcon (No Measure)

Running Clock

0-2 min – AMRAP Strict Pull Ups

2-8 min

3 rounds

10 Shoulder to Overhead

10 Bar Facing Burpee

8-10 min – AMRAP Strict Pull Ups

10-16 min

5 Rounds

10 Push Ups

10 AbMat Sit Ups

16-18 min – AMRAP Strict Pull Ups

18 + min….

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post-WOD

Metcon (Time)

Accumulate 3 min in an L-Hang; every time you come off the bar, do +1 Burpees