CrossFit On Track – CrossFit
(No Measure)
6 min
150 m row
15 KB swings
10 push ups
5 box jumps
+
4 min-building weight each round
3 deadlift
3 hang power clean
3 power clean
Power Clean (3×5, all heavy)
Metcon (Weight)
Conditioning 20sec hard,40sec easy x 10min
20 sec AMRAP- hang power clean(medium load)
40 sec easy- box jumps
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 ring dips/ring push ups
30 abmat sit ups