On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds x
5 Air Squats
10 Lunges
5 Box Jumps
+
3 Rounds
3 Deadlift
3 Hang Power Clean
3 Front Squat
Weightlifting
Clean (Build to a heavy 3-rep)
Take 3 attempts at your heaviest 3-rep. Aim for 75-85% of your estimated 1RM. Go crazy. Totally loco.
Back Squat (4 x 10 @ 55% +5% per set)
Metcon
Metcon (Time)
5 Rounds
15-12-9-6-3
Deadlift – 225/155
Bar Facing Burpee
