CrossFit On Track – CrossFit

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Snatch (Build to a heavy single
…then…
3-5 set of 3 at 80% of the heavy single)

Snatch Grip Deadlift (5×10-12 at 50% of 1RM Deadlift)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 DB Hang Snatch

15 Ring Dips

15 Burpees

 RX+: DB hang squat snatch

Metcon (Weight)

5 Rounds x

8-10 Behind the Neck Push Press

15-20 GHD Sit Ups