On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Run 200m

5 Power snatch (building)

5 Power Clean and Jerk

+

Build up to 50% of your 1RM Power Snatch, or if you don’t know it – build to a medium Power Snatch

Metcon (Time)

For Time:

(30 min Cap)

10-9-8-7-6-5-4-3-2-1

Power Snatch @ 50% 1RM PSn

5 Burpees (between each set)

…then…

10-9-8-7-6-5-4-3-2-1

Power Clean and Jerk (same wt)

5 Burpees (between each set)

…then…

10-9-8-7-6-5-4-3-2-1

Thruster

5 Burpees (between each set)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Toes to Bar/AbMat Sit Ups w/ Med Ball

10 Ring Dips/Ring Push Ups