On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
15 min x
Row 3-5 min
Practice Lunges/Step Ups
Mobilize Hips for Squatting
Practice Power Clean, building weight
Metcon
Metcon (AMRAP – Rounds)
10 min AMRAP
7 Power Clean @ 70% Repping Weight
7 Bar Facing Burpees
Back Squat (5 x 10 @ 70%, 1 set every 3 min)
Metcon (Time)
5 Rounds for Time
15 Toes to Bar
20 Wall Ball
