CrossFit On Track – CrossFit


Warm-up (No Measure)

Row 500m


3 x Barbell Complex I

6 reps each

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row


30 Am. KB Swings


Hang Snatch (OPTIONAL; Build to a heavy double in 15 min)


Power Snatch (10 x 5; EMOM)

– start with a medium weight and if it’s going smoothly, add weight

– post your final weight

– reps should be touch and go

Snatch Pull (5 x 3)

10-20% heavier than your heaviest weight form power snatch EMOM


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Pendlay Row; med wt.

14 Toes to Bar

28 Double Unders