CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

3 Rounds x

:15 Ring Hold

8/8 DB Hang Snatch

15 Banded Pull Aparts

+

3 Rounds x

5 Pliometric Push Ups

15 Mountain Climbers

Metcon (Weight)

Health:

5 Rounds x

10-15 Push Ups

10-15 Bentover Row

15 Pike Crunch

10 min:

Build to a heavy 5-rep Bench Press

Metcon (No Measure)

STR:

EMOM x 15

min 1: 5 Bench Press @ 80%

min 2: max Reps Ring Dips

min 3: 20 AbMat Sit Ups

10 min x

20 Cal Ski

15 Push Ups

15 KB Pike Crunch

Metcon (No Measure)

COND:

15 min AMRAP

5 Rounds x

15 Push Ups

20 Alternating Renegade Rows

15 Dragonflies

– with remaining time, Max Cal Ski

EMOM x 10

15 sec AMRAP Ring Dips

Metcon (Time)

For Time:

50 DB Snatch

40 Toes to Bar

30 DB Snatch

40 Toes to Bar

50 DB Snatch

(Cap = 15 min)