CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
4 min x
Row 200m
5 Box Jumps
+
4 min x
5 Deadlift
5 Hang Power Clean
5 Front Squat
Weightlifting
Metcon (AMRAP – Rounds and Reps)
8 min x
Run 200m
6 Burpees
3 Squat Clean – 135/85
Metcon (Weight)
16 min
First, quickly build to a heavy clean (somewhere between 70-90%)
With the time remaining in the 16 minutes, do 1 additional clean at your heavy weight every minute on the minute.
Post-WOD
Metcon (Time)
For Time
50-40-30-20-10
KB Swings
Double Unders