CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

4 Rounds x

5 Deadlift

4 Hang Power Clean

3 Push Press

2 Back Squat

1 Behind the Neck Thruster

– all empty bar

Weightlifting

Bear Complex (3 x Max reps unbroken; full rest between sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Rx – 115/75

Rx+ – 135/95

move continuously, never stopping more than 1 second

Let it burn

Back Squat (8-8-5-5-5)

Increase volume; record heaviest set of 5

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Wall Ball

15 Box Jumps

15 Push Press – 95/65

15 Back Squat – 95/65

15 Cal Row

Rest 2 min

Post-WOD

Metcon (No Measure)

10 min x

Max effort flexed-arm hang

Max effort L-Hang

30 Banded Good Mornings