CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

10 min AMRAP

Squat Clean @ 80%

Back Squat (5 Reps E2MOM x 6; 80%+)

Metcon (No Measure)

STR ACC:

Sumo Deadlift – 4 x 8-10

Box Step Up or Reverse Lunge – 4 x 8-10 per leg

Back Ext (4 x 8-12) or Good Morning (5 x 6)

Metcon (AMRAP – Rounds)

COND ACC:

EMOM x 24

min 1: 15 Squat Jumps (bottom to bottom)

min 2: 15 Box Jump Overs

min 3: 20 Jumping Split Lunges

min 4: 20 KB High Pull

min 5: Rest

Metcon (No Measure)

Granite Games Prep:

StL

50 Cal AAB

60 Hang Power Clean and Jerk – 115/75

40 Cal AAB

50 Hang Power Snatch

30 Cal AAB

40 Thrusters

10 min AMRAP

Synchro

15 Burpees

20 TTB

30 Wall Ball

10 min AMRAP

5 Synchro BMU

10 Synchro OH Squat – 115/75

10 Synchro C2B

10 Synchro OH Squat

15 Synchro Pull Ups

10 Synchro OH Squat