On Track CrossFit – CrossFit

Snatch (Build to a heavy single EMOM until fail)

This can be power or squat, it can even be from the hang (whichever is heaviest)

Metcon (AMRAP – Reps)

8 min AMRAP

SQUAT Snatch @ 80% of the weight you built to in part 1

Metcon (AMRAP – Reps)

Burpee Box Jump Overs

30 sec AMRAP EMOM x 8

Cindy Plus (AMRAP – Rounds and Reps)

Cindy Plus

5 Pull Ups

10 Push Ups

15 Air Squat

+1 Rep Clean and Jerk @ 185/135
Clean and Jerk can be a power or squat clean, Jerk can be push or Split. +1 rep per round of Cindy completed