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