CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

12 Air Squats

12 KB Swings

12 AbMat Sit Ups

Weightlifting

Power Clean (5 x 2 + 3 Front Squat, all heavy)

Build to a heavy 2-rep power clean and then complete 5 sets, adding the front squat

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Power Clean 135/85

15 Burpees

50 Double Unders/100 Single Unders

Rx+ – 185/115 Power Clean, unbroken DU

Metcon (AMRAP – Rounds and Reps)

8 min x

15 AbMat Sit Ups

10 Bentover Row – 135/85