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CrossFit On Track – CrossFit

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Weightlifting

Power Clean (5×1; all heavy; build AHAP)

Clean pull + hang power shrug (4×2+3-5)

Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.

Back Squat (5-5-3-3-3)

Heavy 5 rep – 80-90% of 5 rep max

Build AHAP on 3 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

3 muscle ups (or 6 pull ups / 6 ring dips)

10 am KB swing 70/53

30 double unders

Post-WOD

Metcon (Time)

100 GHD situps for time