On Track CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds x

Run or Row 200m

8 Air Squats

12 Air Squats

4 Box Jumps


Back Squat (4 x 4; start at 70%, +5% per set)

This gets pretty heavy, so take your time building up weight and focus on perfecting reps at the lighter weights.

Back Rack Lunge (5 x 8 per leg)

Some folks will feel more comfortable using dumbbells here, and that’s fine. Focus on a good movement pattern instead of a heavier weight.

Superset with Snatch Grip Deadlift

Snatch Grip Deadlift (5 x 8-12)

Keep this weight light and focus on buildin stamina with your snatch pull. Keep in mind, the Open will probably as you to snatch 115-135/75-95, so prepare accordingly.

Superset with Lunges


Metcon (Time)

2 x 1000m Row

Rest as needed

Post your combined time!!