CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
+
3 x
Barbell Complex I
6 reps each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Bentover Row
+
50 Alt. DB Snatch – change weights as you go
Metcon
Run both EMOMs back to back and follow them immediately by the 8 min clock for the Snatch
Metcon (AMRAP – Rounds)
EMOM x 12
min 1:
3-6 Bar Muscle Ups (or 6-12 Knees to Elbows)
min 2:
6 Snatch (any) @ 50-60% 1RM
Metcon (AMRAP – Rounds)
EMOM x 12
min 1:
9 Thrusters – 95/65
min 2:
35 Double Unders