CrossFit On Track – CrossFit

View Public Whiteboard


Clean (5×3 med-heavy. Try to go over 80%, but not AHAP)

Clean pull + hang power shrug (5×3+4; Heavier than last set of cleans.)

Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.


Metcon (AMRAP – Reps)

6 rounds

2 min AMRAP; 1 min. rest

3 power snatch 135/95

25 wall balls

AMRAP cal row
If rowers are all taken, AMRAP Am. KBS.

Score = total reps of worst round.


GHD Situps (30-25-20-15-10; unbroken sets)