CrossFit On Track – CrossFit

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Warm-up

3 rounds

15 cal row

50′ walking lunge

5 box jumps

Gymnastics

Box jump

8 min to build to a tall box jump

Weightlifting

Deadlift (10 min. to build to a heavy 5 rep)

Metcon

Metcon (Time)

for time

4 rounds

5 power cleans 135/95

5 bar facing burpees

+

4 rounds

3 power cleans 185/125

7 bar facing burpees

+

4 rounds

1 power clean 225/155

9 bar facing burpees