CrossFit On Track – CrossFit
Weightlifting
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
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.
