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