On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

5 Handstand Push Ups (option to do strict press or strict HSPU)

10 Hollow Rocks

15 KB Swings

Weightlifting

Metcon (AMRAP – Rounds and Reps)

You have 2 options for the weights portion, heavier/higher skill and lighter conditioning:

Heavier:

15 min to build to a heavy Hang Snatch single; squat it if you can!

Lighter:

15 min AMRAP

5/5 DB Snatch per arm

12 Overhead walking lunges w/ plate

50 Jump Rope Singles or 25 Double Unders

Hang Snatch (15 min to build to a heavy single)

This section is for scoring purposes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Burpees

8 Push Jerk – 135/85

10 Box Jumps