On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Run

2 min Row

2 min Jump

+

8 min x

5 Romanian Deadlift

5 Hang Power Snatch

5 Behind the Neck Push Jerk

– add weight each round

Metcon

Metcon (Time)

3 Rounds for Time:

Run 400 m

21 Burpees

15 Power Snatch – 95/65

Weightlifting

Back Squat (15 min to Build to a heavy 2-rep)

Back Squat (Max reps @ 90% of 2-rep weight)

Post-WOD

Metcon (No Measure)

A: Push Press OR Narrow Grip Floor Press – 4 x 4 AHAP

3 Rounds:

B1: Single-Arm Strict Press – 8 reps per arm

B2: Single-Arm Bentover Row – 8 reps per arm