CrossFit On Track – CrossFit

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a. Med ball cleans w/position pauses

b. Barbell cleans w/position pauses

c. Complex -> light to medium weight

Metcon (Weight)

Hang Power Clean +

Hang Squat Clean +

Power Clean +

Squat Clean


Back Squat (15-12-12-9-9)

Light to medium weight – record your last set of 9


Metcon (Time)

5 rounds

15 step ups – L

15 step ups – R

15 Deadlift @ 135/95
Focus on quality & glute engagement. Step ups on box that puts your knee at 90 degrees. Keep foot on box for step ups.


Just mobility today

Focus on restoring mobility and releasing muscle tension