On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
+
3 Rounds x
5 High Pull
5 Hang Power Clean
5 Front Squats
5 Hang Squat Clean
Weightlifting
Hang Clean (15 x 1 EMOM)
– Start at a medium weight
– Build weight every 3 successful reps
– report your best weight
Paused Front Squat (Build to a heavy 2-rep)
2 second pause at the bottom
Front Squat (3 x 3 @ 82.5% of your heavy 2-rep paused Squat)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups