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