CrossFit On Track – CrossFit
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