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