12/08/2016

On Track CrossFit – CrossFit

All the weights….

Weightlifting

Thruster (5 x 10-15; building connected reps)

Clean and Jerk (15 min to build to a heavy single)

This can be a squat clean or a power clean, whichever is heavier. We are testing this to see what possible weight you could move if your life depended on it 🙂

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

+3 Rep Ladder

Power Clean and Jerk @ 70% of Hang Power to Overhead

Burpee Box Jump (20/16)

Gymnastics

Metcon (Time)

100 HSPU for Time