On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

A) Build to 50% of what you squatted for a single on Monday (~50% 1RM)

…then 3 x 10 @ that weight

B) Build up quickly to a moderate power clean (aim for 135/95)

Metcon

Metcon (No Measure)

Follow the Clock:

0-10 Min:

21-15-9

Power Clean – 135/95

Ring Dips

10-20 Min:

5 Rounds x

15 Wall Ball

10 Push Ups

5 Burpees

20-30 Min:

The Hall of Pain

10 min AMRAP

30 Air Squats

20 Reverse Lunges (alternating)

10 Box Jumps

Metcon (No Measure)

10 min x

15 AbMat Sit Ups

15 Tuck Jumps

15 Hollow Rocks