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