CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
+
30 Am. KB swings
Weightlifting
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
Gymnastics
Metcon (No Measure)
Flying Skills! x 8-12 min.
Pick 1
A. TTB / K2E
B. C2B, kipping or BMU
C. Double Unders
Metcon
Metcon (AMRAP – Reps)
12 min. for quality
5 bench press
Max reps unbroken push-ups
200m run
Score = push-up total