On Track CrossFit, On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row or Run 400m
+
3 Rounds (add weight each round)
5 Power Clean
5 Front Squat
5 Push Jerk
+
Split Jerk Practice
Weightlifting
Clean and Jerk (Build to a heavy 3-rep Clean and Jerk; 3×3)
Back Squat (Build to a heavy 3 rep)
Back Squat (3 x 5 @ 80 of your heavy 3-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Box Jumps
10 Burpees
15 Air Squats
