On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 min x

Multi-directional Cone Drills

+

3 Rounds:

Row 150

12 Alternating DB Snatch

9 Push Ups

6 Box Jumps

Weightlifting

Clean and Jerk (15 min to build to a heavy single)

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

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Metcon (No Measure)

3-6 Rounds for Quality

12 Heavy American KB Swings

10 GHD Sit Ups

8 GHD Back Extensions

6 Strict Toes to Bar