CrossFit On Track – CrossFit
Snatch (3×3 @ 80%)
Overhead Squat (5 x 3; building)
Deadlift (1 x 5; AHAP)
Metcon (No Measure)
Box Front Squats – 4 x 4-6
Banded Back Squats – 4 x 10-15
Hip Thruster – 4 x 12-15
– superset any of these movements with Box Step Ups (8-12 reps per leg) and GHD Back Extensions (12-20 reps)
Metcon (No Measure)
EMOM x 20
min 1: 20 Wall Ball
min 2: 15/12 Cal Row
OR
EMOM x 10
15 Wall Ball or 15/12 Cal Row