On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
12 PVC Passthroughs
8 Overhead Squats
4 Inch Worms
+
7 min Double Under Practice
+
3 Rounds
5 Deadlift
5 Hang Power Clean
5 Front Squat
Weightlifting
Pick either Back Squat or Front Squat to do after the Squat Clean
Squat Clean (15 min to build to a heavy single)
Back Squat (2 x 5 @ 80% of Monday)
Front Squat (6 x 3 at Medium weight, building)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squat – 135/95
10 Muscle Ups