CrossFit On Track – CrossFit
Weightlifting
Build to a heavy 5, 3 and 1 rep push press.
Push Press (Build to a heavy 5 rep)
Push Press (Build to a heavy 3 rep)
Push Press (Build to a heavy 1 rep)
Metcon
Metcon (Time)
Hang Cluster Hump (10 min. cap)
30 hang squat clean thrusters 135/95
Hang Clean & Jerk (1×1 with remaining time from metcon)
Metcon (Time)
Build to 90% 5RM bench press
…then…
4 rounds
6 bench press @ 90% of 5 rep max
12 ring dips
18 push-ups
24 GHD or abmat sit-ups
