CrossFit On Track – CrossFit
Warm-up
30 kb swings
30 db snatch
15/15/ db OH squat+
3 rounds barbell complex
Metcon
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