CrossFit On Track – CrossFit

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Metcon (AMRAP – Reps)

4min + 4Min + ETC.

15 Squat Cleans (135lbs/95lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

13 Squat Cleans (175lbs/115lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

11 Squat Cleans (205lbs/135lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

9 Squat Cleans (245lbs/155lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

7 Squat Cleans (275lbs/175lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

5 Squat Cleans (295lbs/195lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

3 Squat Cleans (305lbs/200lbs)

15 Toes To Bar

12 Bar Facing Burpees

– If completed, add 4 minutes –

1 Squat Cleans (315lbs/205lbs)

15 Toes To Bar

12 Bar Facing Burpees

Metcon (Weight)

Str Acc:

Back Squat – 10 x 3 EMOM @ 85% 1RM Back Squat

– that’s it!

Metcon (AMRAP – Rounds)

Cond Acc:

15 min x

12 Cal Ass Bike Sprint

rest 1 min between sprints

accumulate as many rounds as possible in 15 min