CrossFit On Track – CrossFit

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Metcon (Weight)

Every :75 x 8

1 Muscle Snatch +

1 Power Snatch +

1 Hang Snatch

– build each round

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

5 Pull Ups/C2B

10 HR Push Ups/HSPU

15 TTB

3 Hang Snatch @ 95/65

– add 20#/10# each completed round

Metcon (Weight)

Grunt Work:

OH Squat – 5×7, med wt for skill and efficiency

– between sets, do 6-10 strict pull ups (optional widegrip

Metcon (Time)

Core WOrk:

35-30-25-20

GHD Sit Ups

1 min HS Hold