CrossFit On Track – CrossFit
Weightlifting
Skill: Split Jerk (16 min. cap including warm-up)
Footwork / landing position
Punch under th bar
Build to medium from the rack
Metcon
FOCUS: Metcon (Calories)
Partner A/B Switch
40min. x
A: 15/12 Cal row
B1: 15 HSPU/push press
B2: 15 pull-ups/ring rows
B3: 15 ring-dips/push-ups
B4: 15 TTB/15 K2E, GHD or abmat sit-ups
Round 1: B1
Round 2: B2
Round 3: B3
Round 4: B4
etc.
