On Track CrossFit – CrossFit


Warm-up (No Measure)

2 min Row

2 min Run

2 min Jumping Jacks/Jump Rope


8 min x

6/6 Single-Arm Hang Dumbbell Snatch

6 Burpees

6/6 Single-Arm DB Thruster

6 Burpees


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

Build to a heavy single w/ 2-second pause in the receiving position

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
– If you completed the optional Snatch work, do Isabel at 75% of your heaviest single from that and do them as squat snatch

– If you have the skill, do all 30 Snatch as squat snatch

– If you aren’t very good at squat snatch, do that AHAP as power snatch (no time limit)


Metcon (No Measure)

6-8 x 2 min Rowing Intervals @ max aerobic threshold; recover 2 min with light jog