CrossFit On Track – CrossFit

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Snatch (1RM Snatch)

You will have 20 minutes from the time class starts to warm yourself for a 1RM attempt at a Snatch. You can warm up however you like. However after those 20 minutes, you have EXACTLY 6 minutes to take NO MORE than 3 attempts at a 1RM snatch. No extra time will be allotted nor attempts afforded.

Back Squat (6 x 6; 1 set every 2 min, @80% or above)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

6 Squat Cleans @ 60% 1RM Clean

9 Bar Facing Burpees

12 Pull Ups

Metcon (No Measure)


Box Step Ups

6 x 8 per leg, w/ DB AHAP

Good Mornings

5 x 6; AHAP

Quad Ext // Hamstring Curls

4 x 8-15 // 4 x 8-15

Metcon (AMRAP – Rounds and Reps)


20 min AMRAP

100 ft walking lunge (unweighted)

20 Cal Row