CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

200m Row

15 KB Swings

10 Lunges

5 Inch Worms

Weightlifting

Power Clean (12 min to build to 80% for a single)

On a 12 min clock, quickly build to your 80% Power Clean

With time remaining on the clock (it shouldn’t take all 12 minutes) do 3-5 reps at that weight as an EMOM

Metcon

Metcon (AMRAP – Rounds)

4 Rounds

2 min on/2 min rest

12 Box Jumps

9 Toes to Bar

6 Power Clean – 135/85
Pick up where you leave off after the rest

Metcon (Time)

3 Rounds for Time:

20 Wall Ball

Run 200m

50 Double Unders