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