CrossFit On Track – CrossFit
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