CrossFit On Track – CrossFit

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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