CrossFit On Track – CrossFit

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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