CrossFit On Track – CrossFit

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Metcon (Weight)

Skill work on Squat Clean and Split Jerk


Build to a heavy single Clean and Jerk in 10 min

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

12 min AMRAP

Full Round Relay

5 Pull Ups

7 Push Ups

9 Air Squats

Metcon (AMRAP – Rounds and Reps)

A/B Switch x 12 min

A: Row 17/15 Cal

B: 20 Wall Ball