On Track CrossFit – CrossFit
Weightlifting
Power Clean (6 reps EMOM x 10 @ 70% repping wt)
Front Squat (8 x 3 @ 75% of 1RM every 90 sec)
Toes-To-Bar (12 sec AMRAP EMOM x 10)
Metcon (Time)
3 Rounds
20 Wall Ball
20 Box Jumps
20 Pull Ups
+
3 Rounds (optional)
5 strict HSPU
3 Muscle Ups
1 Squat Snatch @ 85% 1RM
