CrossFit On Track – CrossFit
Weightlifting
Power Snatch (4 waves 3/2/1)
Overhead Squat (5×3 building)
Back Squat (1×5 or 1×20)
Conditioning
Higher-end aerobic intensity. Choose 1 and do it the WHOLE time.
22 min. conditioning
Row (2:00-2:10/500m pace or 1200 cal/hr)
AAB @ 60 rpm
Run @ 8 min./mile pace
Sled push – 1 45# plate – constant movement