On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 x Barbell Complex I
6 Reps each
Upright Row
Squat and Press
Snatch
Overhead Squat
Bentover Row
Weightlifting
Power Snatch (5 Reps EMOM x 10 @ 70% of your repping weight)
Back Squat (5 x 8 @ 65%)
Toes-To-Bar (12 Sec AMRAP EMOM x 10)
Metcon (Time)
5 Rounds for Time
30 Double Unders
20 Wall Ball
10 Pull Ups