On Track CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds, 3 Reps Each:

Clean Pull

Hang Power Clean to Front Squat

Clean Pull Under

Squat Clean

3 Rounds , 3 reps each:

3 Push Press

3 Eye-Level Jerk

3 Split Jerk


Clean and Jerk (Build to a heavy 2+2 (Cap at 15 min))

– 2 cleans, then 2 jerks

– If you don’t have a squat clean, use a power clean; if you don’t have a decent split jerk, use a push jerk

Back Squat (Heavy 2-rep; then 3×4 @ 82.5%)


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

+1 Rep Ladder

Kipping Pull Up or Ring Row

5 Burpees

– Rx+: Chest to Bar Pull Ups