CrossFit On Track – Open Gym
Snatch (3×3 @ 80%; 1×2 @ 85%)
Metcon (Weight)
Banded Snatch Deadlift
5 x 3 @ 105% of 1RM Snatch
– Red or Green Band
– Use Straps
Overhead Squat (1st Rep Snatch Balance 7×1+4; all heavy)
Prince Devitt (Time)
6 Rounds x
6 Strict Widegrip Pull Ups
12 Evil Wheels
18 Cal Ski Erg
– rest as needed
