On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12 min x

Run 200m

5 Air Squats

10 Walking Lunges

5 Burpees

Weightlifting

Metcon (Weight)

Brief skill work to establish a movement pattern for Push Press

+

12 min x

5 Push Press, building

15 KB Swings

– record best Push Press weight

Metcon (No Measure)

5 Rounds

8-12 Single-Arm DB Strict Press

6-10 Barbell Bentover Row

Metcon (AMRAP – Rounds and Reps)

2 Options, pick one

A) 10 min AMRAP

10 Push Ups

10 AbMat Sit Ups

10 Ring Rows

B) 10 min AMRAP

10 Squat Clean and Jerk – 135/85

10 Squat Clean and Jerk – 185/115

10 Squat Clean and Jerk – 225/135

AMRAP Squat Clean and Jerk at 255/155

– scale by weight, down from your 90% 1RM Clean and Jerk