CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
1 min Assault Bike
1 min Inch Worm
1 min DB Snatch
+
Hang Power Snatch – skill and build x 5-8 min
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
8 Hang Power Snatch – 115/75
8 Lateral Burpee Over Bar
16 HSPU
Rx+ = 139/95, deficit HSPU
Metcon (AMRAP – Reps)
EMOM x 16
min 1: 5 Wall Walk
min 2: 7 Burpee Box Jump Overs
min 3: max Dist HS Walk or Crab Walk+Bear Crawl
min 4: 20 TTB
Metcon (AMRAP – Rounds and Reps)
Core Work:
12 min x
20 AbMat Sit Ups
15 V-Ups
10 per side Russian Twist
1 min Gymnastics Plank
