CrossFit On Track – CrossFit

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Metcon (Weight)

Clean Complex:

4-6 Rounds x

2 Clean Pull +

2 Clean (power or squat)

– you can drop all reps

Front Squat:

3×5 @ heaviest clean weight, from rack

Metcon (Time)

For Time:

30-15-30

Toes to Bar

Pendlay Row @ 165/105

Metcon (No Measure)

Strength

10 Barbell Hip Thruster – EMOM x 10

…then…

12 min AMRAP

100ft Sled Push

100ft Sand Bag Carry

100ft Farmer Carry

Metcon (No Measure)

Conditioning:

12 min AMRAP

100ft Sled Push

100ft Sand Bag Carry

100ft Farmer Carry

…then…

Partition in any way:

100 American KB Swings

100 GHD Sit Ups