On Track CrossFit – CrossFit


Warm-up (No Measure)

Row 500m


3 x Barbell Complex I

6 reps each

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row


4 x

5/5 Dumbbell Snatch


Power Snatch (15 minutes to build to a heavy single)

Snatch Grip Deadlift (4 x 8 at your 1RM power snatch)


Metcon (Time)

7 Rounds for TIme

14 Dumbbell Lunges

7 Double DB Hang Snatch

14 Jumping Quarter Squats w/ DB

Rx+ = DB in front rack for Lunges and Jump Squats