CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jump
+
4 Rounds
15 KB Swings
10 Air Squats
5 Box Jumps
Weightlifting
Squat Clean and Jerk (OPTIONAL 2+1)
15 min to build clean and jerk as heavy as possible. 2 cleans + 1 jerk, but you can drop the first clean
Back Squat (5 x 4; all sets heavy across)
Metcon
Metcon (Time)
5 Rounds for Time
400m Run
12 Deadlift – 225/155
6 Muscle Ups
– MU can be scaled to 12 C2B or further scaled to 12 pull ups
(Rx+ is muscle ups)
