CrossFit On Track – CrossFit
Warm-up
(No Measure)
6 min x
5 Burpees
5 Box Jumps
10 Air Squats
10 Reverse Lunges
+
4 min x
5 Deadlift
5 Hang High Pull
3 Hang Power Clean
3 Hang Squat Clean
Metcon
Metcon (AMRAP – Reps)
15 sec on, 30 sec rest x 6
AMRAP Hang Power Clean
– LI: 95/65
– LII: 115/75
– LIII: 135/85
Metcon (AMRAP – Reps)
15 sec on, 30 sec rest x 6
AMRAP Hang Squat Clean
– same weights
Metcon (Weight)
Partner WOD:
18 min AMRAP, share the load
150 Wall Ball
70 Pull Ups
50 KB Snatch – 55/35
30 Toes to Bar
+
With time remaining, build to a Team Total Clean