CrossFit On Track – CrossFit

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Shoulder Press (5 x 5 – all heavy)

Metcon (AMRAP – Reps)

10 min HSPU skill work

OR

EMOM x 10

12 sec AMRAP HSPU

Metcon (AMRAP – Rounds)

EMOM x 12

min 1: 5 Power Clean and Jerk – 135/95#

5 Lateral Burpees over Bar

min 2: Row 15/12 cal

Metcon (No Measure)

40 sec on/20 sec off x 10

min 1: AMRAP TRX Pike

min 2: AMRAP False Grip Ring Row