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