CrossFit On Track – CrossFit
Warm-up (No Measure)
3 rounds
30 sec. plank
30 sec. HS Hold
30 sec. air squats
+
8 min. x
Alternating Turkish Get-Ups
Metcon (No Measure)
Power Snatch: Skill + quick build
Goal: build to a medium weight and focus on a snappy drop underneath the barbell.
Metcon (Time)
Partner WOD (A/B Switch)
EMOM until you finish:
Min 1: Power Snatch (75 reps)
Min 2: Cal Assault Bike (160/110 cals)
Once you finish Power Snatch or Assault Bike, you can BOTH work on the remaining exercise.
Metcon (No Measure)
EMOM x 10 (A/B Switch)
Min 1: Hold Plank
Min 2: AMRAP Evil Wheel
Metcon (No Measure)
Tabata Hollow Rocks