CrossFit On Track – CrossFit
Conditioning
Metcon (AMRAP – Rounds)
EMOM x 10
5 Power snatch @ 50% 1 RM
30 double unders
Record completed rounds – weight in comments.
Weightlifting
Back Squat (Max @ 85%)
Back Squat (Max @ 90%)
Back Squat (Max @ 85%)
Conditioning
Banded Hip Thruster (4×15-20)
Weighted Step-ups (4×8-15 per leg w/DB)
Post-WOD
Metcon (AMRAP – Reps)
Tabata 8x 20 sec. on / 10 sec. off
Am. KB swings
70/53