CrossFit On Track – CrossFit

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Metcon (Time)

For time (10 min. cap)

30 power cleans @ 70% 1 RM
Quickly build to 80-90% of your 1RM power clean, then decrease your load to 70% of 1RM.

Metcon (AMRAP – Rounds and Reps)

With time remaining from 10 min. cap:


10 bar facing burpees

50 double unders


Metcon (Weight)

E2MOM x 5

5 back squats @ 80% 1 RM
Quickly build to 80% of your 1 RM back squat.

Metcon (AMRAP – Rounds)

Death by Bear Complex

EMOM until failure

power clean

front squat

push press

back squat
RX guys: 95-115

RX girls: 65-85

Bear complex is UNBROKEN! Each minute, add another round of the complex (all unbroken…drop the bar = failure)