CrossFit On Track – CrossFit

Warm-up

(No Measure)

3 Rounds

5 Box Jumps

10 Air Squat

15 Ring Row

+

3 Rounds

5 Bentover Row

5 Hang Power Clean

5 Front Squat

– build each round

Metcon

Metcon (Weight)

3 min on/1 min rest x 3

+ 3 Hang Power Clean – 135/95

+ 3 Toes to Bar

– Level I: Lighter weight, AbMat Sit Ups

– Level 2: 135/95

– Level 3: 155/105

Start at the beginning (3 and 3) each round

After the last round, rest 1 minute and start the second part…

Metcon (AMRAP – Reps)

3 min Max Reps Wall Balls

-after the 3 minutes, rest 1 min and then start the third part

Metcon (Weight)

7 min to build to a heavy Hang Clean

Post-WOD

Metcon (No Measure)

100 Hollow Rocks for Quality