CrossFit On Track – CrossFit

Warm-up

500m row

+

3 rounds (building)

5 deadlift

5 hang power clean

5 push press

+

Biuld to 80% 1 RM power clean & jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP

+1 power C&J @ 70%

+2 bar-facing burpees

Metcon (AMRAP – Rounds and Reps)

after 2 minute rest…

6 minute AMRAP

+1 power C&J @ 60%

+2 bar-facing burpees

Metcon (AMRAP – Rounds and Reps)

After 4 minute rest

9 minute AMRAP

+1 power C&J @ 50%

+2 bar-facing burpees

Post-WOD

Tailpipe

3 rounds

20 TRX pikes while partner holds barbell in front-rack