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