On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

3 Deadlift

3 Hang Power Clean

3 Front Squat

3 Push Press

– building each round

Weightlifting

Metcon (Weight)

Every 90 sec x 8

1 Power Clean

5 Front Squat
– Build each round, if you can

– Post best weight

– First rep CAN be a squat clean

Metcon (AMRAP – Reps)

17 min AMRAP

40 Burpees

30 Snatch – 75/55

30 Burpees

30 Snatch – 125/75

20 Burpees

30 Snatch – 155/95

10 Burpees

AMRAP Snatch – 185/115
– Scaled:

17 min AMRAP

30 Burpees

20 Ground to Overhead

20 Burpees

20 Ground to Overhead

10 Burpees

20 Ground to Overhead

AMRAP Burpees

Post-WOD

Metcon (Time)

10 Rounds

50m Heavy Sled Push

8 OH Squats – 165/115