On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

+

3 Rounds

6 Reps Each

Upright Row

Squat and Press

Power Snatch

Good Morning

Bentover Row

Weightlifting

Power Snatch (5 Reps EMOM x 10)

Build weight every other round, try to finish higher than previous weeks

Clean and Jerk (5 Reps EMOM x 10)

…keep building

These CAN be power cleans

Metcon (No Measure)

6 Rounds

10 Single-Arm Dumbbell Strict Press

10 Bentover Row

20 AbMat Sit Ups

10 Push Ups

10 Single Arm KB Bentover Row

20 AbMat Sit Ups

Metcon (AMRAP – Reps)

Tabata Burpees

8 Rounds; 20 seconds on/10 seconds rest

Score is your worst single round