CrossFit On Track – Open Gym
Pause Hang Power Snatch (6 x 3)
3 Sec Pause in Hang Position each rep
Power Snatch (7 x 3 @ 80%; 90 sec rest between sets)
Overhead Squat (7 x 1+4; first rep should be a snatch balance)
Metcon (No Measure)
6 Rounds x
10-15 DB Strict Press
15 GHD Sit Ups
8 Widegrip Strict Pull Ups
12/12 Single Arm Bench Row
