CrossFit On Track – Open Gym

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Metcon (Weight)

Snatch Complex:

7 Rounds x

3 Muscle Snatch

3 Power Snatch

3 Hang Squat Snatch

– 50-65%

Split Jerk (5 x 2-3 @ 80% 1RM Jerk)

Behind the Neck Push Press (5 x 6-8; all heavy)

Adam Cole (Time)

6 Round x

8 WIdegrip Strict Pull Up

8 Pendlay Row @ 1RM Snatch

8 Strict TTB

500m Row