On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds x
3 High Pull
3 Hang Power Clean
3 Front Squat
3 Push Press
3 Push Jerk
– add weight each round
Weightlifting
Clean and Jerk (10 min to build to a heavy Clean and Jerk)
Metcon (Time)
Custom Grace:
30 Squat Clean and Jerk @ 75% of the weight you built in the previous section
Metcon
Metcon (Time)
For Time:
50-100-150-200-250 ft
Stone Carry
2-4-6-8-10
Atlas Stone To Shoulder
Metcon (Time)
Partner WOD
For Time:
400m Buddy Carry
300m Heavy Sled Drag
200m Overhead KB Carry
100m Tire Flip
Accumulate 50 Burpees