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