On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
15 KB Swings
10 Burpees
5 Pull Ups
+
4 Rounds
5 Power Clean, building
Weightlifting
Clean (3 Rep Ladder format, build AHAP EMOM)
This can be Power Clean or Squat Clean
Gymnastics
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP:
5 Chin Ups, strict
5 Handstand Push Ups
Metcon (AMRAP – Reps)
15 min Team WOD:
Buy-in:
5 Bar Speed Clean Ladder
then…
3 Rounds
12 HSPU
12 Pull Ups
then…
400m Run
Each teammate has to hit a squat clean on 5 bars before they can start the 3 rounds and run, and their last clean has to be at their heavy weight from the ladder. Buy-ins take place one at a time, but everything after that can be done at the same time.
Team size will be determined by class size.
Total RUNS completed will be that team’s score
