CrossFit On Track – CrossFit

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Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
CompFit Only

Metcon (Time)

For Time (12 min Cap)

10->1 Strict Pull Ups

1-> 10 Ring Dips

Metcon (No Measure)

8 min x

16 DB Snatch

3 Power Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch
warm up your snatch

Metcon (AMRAP – Rounds)

EMOM x 10

min 1: 5 Squat Snatch – 135/95

min 2: 10 Toes to Bar

5 HSPU

15 TTB/10 HSPU for RX+

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

50-ft Overhead Walking Lunge w/ Plate (45/35)

20 Pull Ups

(20 C2B for Rx+)