CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

+

3 Rounds Barbell Complex I

6 reps each

Upright row

Squat and press

Hang power snatch

Good morning

Bentover row

+

30 kb swings

Weightlifting

Hang Snatch (Optional – build to a heavy hang snatch)

Deadlift (3×2; slightly heavier than your last 3-rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 hang power snatch – 75/55

10 hand release push ups

5 burpee box jumps

Post-WOD

Metcon (No Measure)

12 min toes to bar practice