CrossFit On Track – CrossFit

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Barbell Complex I (No Measure)

6 Reps Each

Upright Row

Squat and Press

Muscle Snatch

Overhead Squat

Good morning

Bent-over Row
3 Rounds, increase weight each round

Metcon (No Measure)

Snatch Skill x 12 min

– Power Snatch skill

– build weight

– figure out WOD weights

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Metcon (No Measure)

Core Work:

3 Rounds x

12 Alternating Turkish Get Ups

24 KB Pike Crunch