CrossFit On Track – CrossFit

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Metcon (No Measure)

4 rounds; medium pace

Row 15/12 cal

3 behind the neck jerk

3 OH squat

3 snatch balance

(building each round)

12 box jump overs


Metcon (AMRAP – Rounds and Reps)

Build snatch to 60% 1 RM

4 rounds

AMRAP to failure

Snatch + 2 hang snatch + 3 OH squat

(unbroken – do not drop the bar)

Full rest after each round
Score your best round and add weight to comments.

Back Squat (10-8-8-8-5)

Total volume increase from last week

Metcon (No Measure)

DB Strict Press

5×8-15 per arm

GHD Situps (5×20; unweighted)