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
