CrossFit On Track – CrossFit

Warm-up

(No Measure)

Complex:

3 Deadlift

3 Power Clean

3 Front Squat

Do 3 rounds with an empty bar

Do 3 rounds building weight

Weightlifting

Clean (3 x 3, heavy)

Clean Pull (add 10% to previous clean; 3 x 3 )

Back Squat (at weight from clean pull; 3 x max reps. full rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min x

30 Air Squats

30 KB Swings

30 AbMat Sit Ups