On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up as needed for the workouts listed…
Metcon
Metcon (Weight)
Partner WOD 1
Build the following complex as heavy as possible :
– Hang Power Snatch + Hang Squat Snatch + Snatch Balance
Metcon (Time)
Partner AMANDA:
Share the load (15 min time cap)
9-7-5-5-7-9
Muscle Up
Squat Snatch – 135/95
Metcon (Time)
Partner Tommy V:
Share the load (15 min time cap)
21-15-9 Thruster – 155/105
12-9-6 Rope Climb
Metcon (Time)
For Time (15 min time cap):
Share the load
104 Wall Ball
52 Pull Ups
+
4 Rounds
28 Pistol Squats
15 Power Cleans – 135/95
