On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
– light, but building
Weightlifting
Power Clean (5 x 8; building AHAP, Touch and Go reps)
– Start at the end of your warm-up weight
– Touch and go reps
– Post best weight
Back Squat (4 x 4 @ 70% +5% per set)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
15 Thruster – 95/65
15 Bar-Facing Burpees
Post-WOD
Metcon (No Measure)
4-6 Rounds
8-15 GHD Back Extension
8-15 Toes to Bar