New CrossFit On Track shirts available in short ($20) and long sleeves ($25)! Pre order by November 23rd!
CrossFit On Track – CrossFit
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 (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
100 GHD situps for time