CrossFit On Track – CrossFit
Warm-up
(No Measure)
10 min x
Row 250m
5 Box Jump
10 Walking Lunge
15 KB Swing
Weightlifting
Hang Clean (3 x 2, ALL heavy; connected)
Back Squat (5 x 5; start at 70% and try to build each set)
Metcon
Metcon (Time)
10 Rounds
10 Wall Ball
5 Power Clean – 135/95
Post-WOD
Metcon (No Measure)
100 AbMat Sit Ups