On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Box Jumps

10 Walking Lunges

15 KB Swings

+

3 Rounds

5 Hang Power Clean

5 Front Squat

5 Shoulder to Overhead

– build each round

Metcon

Metcon (Time)

5 Rounds for Time:

12 front rack walking lunges @ 205/135lbs

9 hang power cleans @ 205/135lbs

6 shoulder to overheads @ 205/135lbs

Scale by weight; post load in comments

Weightlifting

Back Squat (5 x 4 @ 82.5%, rest 2 – 4)

Push Press (5 x 4; AHAFA)