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
