CrossFit On Track – CrossFit

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Weightlifting

Power Clean (Quickly build to a heavy 3 rep touch and go)

Metcon

Metcon (AMRAP – Rounds)

EMOM x 12

Min 1

7 power cleans

5 bar facing burpees

Min 2

5 power cleans

7 bar facing burpees

Min 3

3 power cleans

9 BFB
Decrease power clean weight by 20% or settle in at 135/95. Score completed rounds

Weightlifting

Back Squat (3×3; all heavy)

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

10 push-ups

20 KB high pull

30 double unders