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