CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 min. run / walk

+

DB Push Press weight build

and

Box Jump Over Practice x 5-6 min.

Metcon (AMRAP – Rounds and Reps)

WOD 1

12 min. AMRAP

9 DB Power Clean @ 50/35

12 Box jump over 24″/20″

15 DB push press @ 50/35

Metcon (Time)

WOD 2

3 rounds (15 min. cap)

40 synchro DB Snatch

40 cal assault bike (share the load)

RX+: 50 snatches / 50 cals

Scaled: 30 snatches / 30 cals

Metcon (AMRAP – Reps)

WOD 3

10 min. x

+5 rep ladder w/partner

A/B switch

A: Ring Dip

B: Pull Up

RX+: C2B / Strict Ring Dip

Sc: HR Push-up / American KB Swing (NOT ring row)