On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds x
10 Pull Ups (strict)
10 Thrusters (empty bar)
10 Toes to Bar
10 Cal Row
200m Run
Weightlifting
Clean and Jerk (15 min to build to a heavy double)
Back Squat (Build to a heavy 2-rep)
Ideally, this should be heavier than your 3-rep from last week
Back Squat (3 x 4 @ 82.5% of your heavy 2-rep)
Metcon
Metcon (Time)
5 Rounds for Time
12 Power Snatch – 95/65#
8 Bar-Facing Burpees
– Rx+ 115/75#
