CrossFit On Track – CrossFit
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.