CrossFit On Track – CrossFit
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