CrossFit On Track – CrossFit
Warm-up (No Measure)
500m Row
+
3 Rounds Barbell Complex I
6 Upright Row
6 Squat and Press
6 Muscle Snatch
6 Overhead Squat
6 Bentover Row
Metcon (Time)
Partner WOD
Share the load
3 Rounds for Time
30 Thruster – 115/75
30 Toes to Bar
(12 min Time Cap)
Metcon (Weight)
12 min To Build to a 1RM Snatch
with time remaining
AMRAP
Front Squat – 225/155
Metcon (AMRAP – Reps)
Subsequent to finding your 1RM Snatch, the remainder of the 12 min used to build it will be an AMRAP share the Load of:
Front Squat – 225/155
– from the ground
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Full Round Relay
6 Power Clean – 165/105
6 Bar-Facing Burpees
