CrossFit On Track – CrossFit

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Conditioning

Metcon (AMRAP – Rounds)

EMOM x 12

Odd: 1 round of DT

12 deadlift 155/105

9 hang power clean

6 push jerk

Even: 10 burpees over bar
Score completed rounds

Weightlifting

Front squats and push jerk OR split jerk

Front Squat (5×3-5; heavy)

Push Jerk (5×1-3; heavy)

Split Jerk (5×1-3 heavy)

Gymnastics

10 min. ground and swing drills

Strict Pull Ups (4×4-6)

Pull Ups with no kipping movement
superset with bench

Bench Press (4×5-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

50m farmer carry 53/35

50′ HS walk
Every 5′ = 1 rep / 20 total reps per round.