On Track CrossFit – CrossFit

Metcon (Weight)

Clean and Jerk:

– build to a 1RM EMOM

– can be squat clean or power clean

Metcon (AMRAP – Rounds)

EMOM x 14

Min 1 – 10 Box Jumps

10 Pistol Squats

Min 2 – +1 Rep ladderSquat Clean and Jerk @ 80% of weight from earlier

Handstand Push-ups (10 sec AMRAP every 45 seconds x8)

Front Squat (10 x 2 @ 82.5-85% every 90 sec)