On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Row 150m
10 Strict Pull Ups
10 Push Ups
10 Toes to Bar
20 Double Unders (or 10 attempts)
+
3 Round
3 Power Clean
3 Front Squat
3 Push Jerk
– increase weight each round
Weightlifting
Clean and Jerk (15 min to build to a heavy single)
Back Squat (Build to a heavy single)
Ideally, this will be heavier than your double from last week
Back Squat (3 x 3 @ 85% of your heavy single)
Metcon
Metcon (Time)
For Time:
18-15-12-9-6-3
Power Snatch (75/55)
200m Run
Rx+ add a round of 21 to the front end