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