CrossFit On Track – CrossFit

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Warm-up (No Measure)

10 min x

12 Alt DB Snatch (build each round)

25’/25′ OH Walking Lunge w/ DB (25 feet per arm)

6 Box Jumps

– build DB weight each round

Back Squat (1 x 20; 5-10# heavier than last time)

Metcon (AMRAP – Reps)

2 Rounds x

4 min AMRAP

30/25 Cal Row

Max Reps TTB with remaining time

– rest 2 min –

4 min AMRAP

30/22 Cal Assault Bike

Max Reps Snatch @ 135/95 with remaining time

– rest 2 min –

Metcon (Time)

Core Work:

100 KB Pike Crunch @ 35/20

for Time

Each Break, do 10 Push Ups