On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds x
3 Deadlift
3 Hang Power Clean
3 Push Jerk
– build each round
+
3 Rounds
3 Hang Power Snatch
3 Overhead Squat
3 Squat Snatch
– build from PVC as you can
Metcon
Metcon (AMRAP – Rounds)
OPTIONAL PRE-WOD
Every 2 min:
10 Burpee Box Jump Overs
15 Toes to Bar
40 Double Unders
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
40 Toes to Bar
30 Bar-Facing Burpee
20 Power Clean and Jerk – 135/85
10 Squat Snatch
Toes to Bar -> Knees to Chest