CrossFit On Track – CrossFit


Warm-up (No Measure)

2 min Row

2 min Run

2 min Jump Rope


8 min x

5 reps each

Hang High Pull

Hang Power Clean

Front Squat

Push Jerk

Split Jerk


Clean and Jerk (OPTIONAL 15 min to build to a heavy single)

– Clean must be a squat clean

– Jerk MUST be a split

Split Jerk (2 reps EMOM x 10)

– Take each set from the floor, power or squat clean

– Pause each Jerk for 2 seconds in the receiving position

– Add weight every 2 rounds if it’s going well

– Record your best weight

Back Squat (5 x 4 as heavy as form will allow)


Metcon (Time)

For Time:

40 AbMat Sit Ups

35 KB Swings

30 AbMat Sit Ups

25 KB Swings

20 AbMat Sit Ups

15 KB Swings

10 AbMat Sit Ups