CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

Row 250m

5 Box Jump

10 Walking Lunge

15 KB Swing

Weightlifting

Hang Clean (3 x 2, ALL heavy; connected)

Back Squat (5 x 5; start at 70% and try to build each set)

Metcon

Metcon (Time)

10 Rounds

10 Wall Ball

5 Power Clean – 135/95

Post-WOD

Metcon (No Measure)

100 AbMat Sit Ups