CrossFit On Track – CrossFit
Weightlifting
Snatch (Quickly build to 80-90% 1RM)
Metcon
Metcon (AMRAP – Reps)
In teams of 4
18 min. AMRAP
12/9 (+3) CAL AAB sprint
Amrap Snatch @ 75%
-Each round, add 3 cals to your AAB sprint
-AMRAP your snatch for the duration it takes the next person to do their cal sprint
– starting cal is 12 for guys and 9 for gals
– Reset each time
– squat snatch
Score snatch reps
Weightlifting
4×5-10 Bentover row // 4×12-15 GHD sit-ups
4×12-15 banded pullover // 4×5-10 TTB
3×10-15 banded reverse flye // 3×12-15 bicep curls
