On Track CrossFit – CrossFit
Weightlifting
Power Snatch (5 x 7-12; touch and go, building AHAP)
Metcon
Toes-To-Bar (Brief skill work, establish upper limit of skill)
Metcon (AMRAP – Rounds)
EMOM x 20
Min 1: 5-10 Deadlift @ Bodyweight
5-10 Toes to Bar
Min 2: 15 Air Squats
10 Box Jumps
Record number of successful rounds out of 20
Metcon (No Measure)
5 Rounds; superset
– 6-10 Ring Dips
– 6-10 Chin Ups
4 Rounds; superset
– 10-20 Ring Rows
– 10-20 Push Ups