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