CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

4 min x

Row 200m

5 Box Jumps

+

4 min x

5 Deadlift

5 Hang Power Clean

5 Front Squat

Weightlifting

Metcon (AMRAP – Rounds and Reps)

8 min x

Run 200m

6 Burpees

3 Squat Clean – 135/85

Metcon (Weight)

16 min

First, quickly build to a heavy clean (somewhere between 70-90%)

With the time remaining in the 16 minutes, do 1 additional clean at your heavy weight every minute on the minute.

Post-WOD

Metcon (Time)

For Time

50-40-30-20-10

KB Swings

Double Unders