CrossFit On Track – CrossFit

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Warm-up (No Measure)

500m Row


30 Am. KB swings


Metcon (No Measure)

Snatch Warm-Up x 8-10 min.

3 Sn. DL

3 Sn. High pull

3 Muscle snatch

3 OH squat

3 Sn. balance

3 Hang Snatch

Hang Snatch (3 rep AHAP)

9 minutes to build

Hang Snatch (1 rep AHAP)

6 min. to build


Metcon (No Measure)

Flying Skills! x 8-12 min.

Pick 1

A. TTB / K2E

B. C2B, kipping or BMU

C. Double Unders


Metcon (AMRAP – Reps)

12 min. for quality

5 bench press

Max reps unbroken push-ups

200m run
Score = push-up total