CrossFit On Track – CrossFit

Warm-up

(No Measure)

4 Rounds

250m Row

6 Box Jumps

12 KB Swings

Metcon

Metcon (Weight)

E2minOM x 6

3 Hang Power Clean

3 Front Squat

3 Push Press

– build weight each round; post final weight

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP x

6 Hang Squat Clean – 135/95

6 Burpee over bar

6 Shoulder to Overhead – 135/95

6 Burpee over bar
Scale by weight, and if Level I needs to just do hang power clean, that’s fine

Metcon (Weight)

7 min to pull a PARTNER total

2-Rep Front Squat (from the rack)