On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds x

9 Air Squats

9 Push Ups

9 Ring Rows

9 KB Swings

+

3 Rounds x

3 x Snatch Grip High Pull

3 x Hang Power Snatch

3 x Behind the Neck Jerk

Weightlifting

Power Snatch (5 reps EMOM x 10)

Build every 2 sets, making sure you stay smooth and consistent; report best set

Back Squat (4 x 3 @ 85%)

Push Press (5 x 5 AHAFA)

Metcon

Metcon (Time)

3 Rounds For Time

Run 400m

21 KB Swings

12 Pull ups