CrossFit On Track – CrossFit


30 kb swings

30 db snatch

15/15/ db OH squat+

3 rounds barbell complex


A nice little warm-up with lots of snatch practice…then a snatch WOD!

Snatch (8 minutes to build to heavy single)

Metcon (AMRAP – Reps)

6 min. amrap

Snatch @ 60-70% of heavy single

Metcon (AMRAP – Reps)

6 min. AMRAP

+5 rep ladder – double unders

Score is your highest completed round