CrossFit On Track – CrossFit

Bench Press (5-5-5-3-3
Building AHAP
1 set every 2:30
25 GHD Sit Ups/Weighted Sit Ups between sets)

Dumbbell Snatch (4x 30-50 reps
– full rest between sets
– option to synchro
– Unbroken sets as deep as you can go
– Rx+: 70/50 Rx: 50/35
)

Metcon (Calories)

Ski/Row Sprints

 8 x

 :45 Ski

 :45 Jump Rope/DU

 :45 Row

 :45 Jump Rope/DU

 – score by Least Cals on Ski+Least Cals on Row