CrossFit On Track – CrossFit

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Metcon (Weight)

6 rounds x

1 Power Clean + 3 Front Squat

– try staying between 85-100% of your 1RM Power Clean

Clean pull + hang shrug (5 x 3+5)

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

Metcon (Time)

Partner WOD:

4 Rounds for Time

15 Synchro TTB

10 Synchro Bar-Facing Burpees

5 Synchro Thrusters @ 135/95

Metcon (Time)

Share the Load:

150 Wall Ball

100 Cal Assault Bike

50 Burpee Box Juimp Overs