CrossFit On Track – CrossFit

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Warm-up (No Measure)

12 min x

15 Synchro Air Squats

12 Synchro Alt. DB Snatch

9 Synchro Lateral Burpee over DB

Metcon (Weight)

12 min x

3 Position Snatch

– Hi hang

– Low Hang

– floor

1st 6 min all power

2nd 6 min all Squat

Every :75 x 10

Power Snatch + Hang Squat Snatch

Power Snatch (Every :75 x 10 1 PSn +1 Hang Snatch)

Metcon (Calories)

For best Effort:

1 min Row

3 min Bike

1 min Ski

3 min Row

1 min Bike

3 min Ski

1 min Row

3 min Bike

1 min Ski

3 min Row

1 min Bike

3 min Ski

– each 1 min effort should be anaerobic

– each 3 min effort should be at the upper end of your aerobic threshold