06/19/2017

CrossFit On Track – CrossFit

Metcon (Weight)

EMOM x 10

3 Hang Squat Clean w/ 3-sec pause at bottom

Min 1-3 – 40-50%

Min 4-6 – +10%

Min 7-8 – +10%

Min 9-10 – +5-10%

Metcon (AMRAP – Rounds and Reps)

Heavy DT in 7 min

7 min AMRAP

12 Deadlift

9 Hang Power Clean

6 Shoulder to Overhead

– 185/125