CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
+
3 x Barbell Complex I
+
30 American KB Swings
Weightlifting
Power Snatch (10 x 5; EMOM)
5 Power Snatch EMOM x 10
add weight progressively every 2 sets. Get as heavy with it as you can!
Behind The Neck Jerk (5 x 3; build heavy)
Record your
Metcon
Metcon (Time)
5 Rounds for Time
25 Wall Ball
12 Toes to Bar