CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

12 min x

20 Synchro DB Hang Snatch (50/35)

Partner 1 Rows 15/12 Cal, Partner 2 does 12 Burpees

20 Synchro DB Hang Snatch

Partner 2 Rows 15/12 Cal, Partner 1 does 12 Burpees

Metcon (AMRAP – Reps)

7 min AMRAP, share the load

40 Snatch @ 75/55

30 Snatch @ 105/75

20 Snatch @ 135/95

10 Snatch @ 165/115

AMRAP Snatch @ 185/125

Metcon (Weight)

5 min to Build 1RM Snatch

Immediately following the previous WOD, you will have 5 minutes to do a Heavy Snatch Single. This can be power or squat.

Score will be sum of both partners’ weights, and girls will get a 1.5x multiplier to their weights

Metcon (Time)

For Time:

4 Rounds x

Share the Load

50 Cal Assault Bike

40 Hand Release Push Ups