CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
2 min Run
2 min Row
2 min Jump Rope
+
3 Rounds
1 min Dead Bug
1 min Spiderman Crawl
Weightlifting
High-Hang Snatch (OPTIONAL; Build to a heavy 1-rep in 15 min)
Deadlift (3 x 7 @ 70-75%)
Front Squat (5 x 4; heavy)
Metcon
Metcon (Time)
3 Rounds for Time
Run 400m
21 Burpees
15 Power Snatch – 95/65
