CrossFit On Track – CrossFit

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Weightlifting

Snatch (5×1; all at 80% or higher)

Metcon

Metcon (Time)

5 rounds for time:

9 power snatch @ 90% of 9RM

25′ HS walk / 3 wall walk

9 burpees over bar
Try to connect / cycle power snatch

Metcon (AMRAP – Reps)

2 min. A / 1 min. B / 1 min. rest x4

A

20 wall balls

20 pull-ups

B

AMRAP burpees
Increase difficulty to 30#/20# medball + C2B if you can do 20 WB + 20 pull-ups unbroken

Score = worst round of A + worst round of B