CrossFit On Track – CrossFit

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Warm-up (No Measure)

4 Rounds x

7 DB Upright Row

7 DB Strict Press

+

3 Rounds x

7 Bentover Reverse Flye

7 DBL DB Hang Muscle Snatch

+

2 Rounds x

7 DB RDL

7 DB Front Squat

Thruster (8×3; all heavy, building AHAP)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

6 Box Jumps

9 Thrusters @ 95/65

12 Hang Power Clean @ 95/65

15 Toes to Bar

Metcon (No Measure)

Core Work:

5 Rounds x

20 AbMat Sit Up

20 Push Ups