On Track CrossFit – CrossFit
Weightlifting
Snatch (2-rep TnG; Build EMOM until you fail)
Snatch Pull (5 x 3 @ 110% of your 2-rep from above)
Back Squat (5 x 10 @ 65%; do a set every 2 min)
Pull-ups (3 x max reps (cap at 30); full rest between sets)
Metcon (No Measure)
Romanian Deadlift
– 5 x 10-15
Bulgarian Split Lunge
– 5 x 8-12; light
GHD Back Extension
– 5 x 10-15
Metcon (Time)
5 Rounds for Time
40 Double Unders
20 Toes to Bar
Metcon (No Measure)
EMOM x 14
Min 1: 1-3 Legless Rope Climb
Min 2: 20 Wall Ball
