CrossFit On Track – CrossFit
Weightlifting
Clean (5-7×1; squat clean)
70%, 75%, 80%, 85%, 90% (optional 95-100%)
Deadlift (1×5)
Front Squat (5×2-3; all heavy; building)
Conditioning
Metcon (AMRAP – Reps)
3 min. on / 1 min. rest x 5
20 walking lunges (vest optional)
30 wall balls
20 walking lunges
AMRAP CAL ROW
Score = lowest number of calories rowed in a single round