On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

12 PVC Passthroughs

8 Overhead Squats

4 Inch Worms

+

7 min Double Under Practice

+

3 Rounds

5 Deadlift

5 Hang Power Clean

5 Front Squat

Weightlifting

Pick either Back Squat or Front Squat to do after the Squat Clean

Squat Clean (15 min to build to a heavy single)

Back Squat (2 x 5 @ 80% of Monday)

Front Squat (6 x 3 at Medium weight, building)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

60 Bar Facing Burpees

30 Overhead Squat – 135/95

10 Muscle Ups