CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

10 min x

15 KB Swings

10 Air Squats

5 Box Jumps

+

10 min x

5-10 Reps Each

Deadlift

Power Clean

Front Squat

Push Jerk

Weightlifting

Clean and Jerk (1 x 1)

You’ll have 20 min to build to a heavy single. If you finish early, do 90 sec rowing sprints

Metcon

Metcon (Weight)

1 min on / 1 min rest x 4

Heavy or Double KB Swings