CrossFit On Track – CrossFit

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Warm-up (No Measure)

Barbell Complexe 3x 6 reps each

Upright Row

Squat + Press

Muscle Snatch

OH Squat

Good Morning

Bent over Row

Metcon

Skill: Ring Muslce up x 12 min.

Weight Build for WOD x 10 min.

Full Snatch or Squat Clean & Jerk

Metcon (Time)

For Time: (12 min. cap)

9-7-5-3-1

RX+:

Ring MU

Snatch

RX:

BMU

Snatch

Int:

C2B

Squat clean & Jerk

Scaled:

12 min. AMRAP

12 ring rows

9 squat clean & jerk @ light-medium weight
Barbell weights by round:

9 @ 95/65

7 @ 135/95

5 @ 155/105

3 @ 185/125

1 @ 205/145