On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jump Rope/Jumping Jacks
+
3 Rounds
6 reps Each
Upright Row
Squat and Press
Power Snatch
Good Morning
Bentover Row
Weightlifting
Shoulder Press (5 x 5; all heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
3 rounds of:
400m run
21 KB Swings – 55/35
12 pull ups
…then…
10 rounds of:
3 power snatches – 135/95
15 wall balls
…then…
As many rounds as possible in remaining time of:
+1 power clean + jerk – 135/95
5 pull ups
10 push ups
15 air squats
– 1 C&J, 1 Rounds of Cindy, 2 C&J, 1 Round of Cindy, 3 C&J, 1 Round of Cindy