CrossFit On Track – CrossFit
Weightlifting
Power Snatch (4×3/2/2 waves)
Overhead Squat (3×3; all heavy – attempt heavy 3 rep for all sets)
Back Squat (5×5 @ 90% 5 RM or @ heaviest 20 rep)
Conditioning
Everyone does conditioning!
Metcon (Time)
2 min. on, 1 min. rest
100 bar facing burpees
100 burpee box jump over