CrossFit On Track – CrossFit
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