CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

250m Row

10 Push Ups

10 Air Squats

10 Sit Ups

Weightlifting

Squat Clean (5 x 5 Building Heavy)

Power clean for level I

Front Squat (3 x 5 at best weight from part 1)

Level I build to a heavy 5-rep

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Hang Snatch -135/85

25 Wall Ball

50 Double Unders/Single Unders