On Track CrossFit – CrossFit


Warm-up (No Measure)

500m Row


3 x Barbell Complex I

6 Reps Each

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row


30 American KB Swings


Overhead Squat (OPTIONAL – Heavy Double, pause)

You have 15 minutes to build to a heavy double from the rack with a 2 sec pause at the bottom of the first rep

Hang Power Snatch (5 reps EMOM x 10)

– Focus on finding the hip crease every rep

– Elbows up, turnover and punch!

– Add weight every 2 rounds if you’re moving smoothly

– Report best weight


Metcon (No Measure)

EMOM x 20

Min 1: 20-30 sec Handstand/Plank Hold

Min 2: 20 Hollow Rocks

Min 3: 20-30 sec Chin Up Hold

Min 4: 5-10 GHD Back Extension