CrossFit On Track – CrossFit
Weightlifting
Metcon (Weight)
C&J Complex
Power clean +
Squat clean +
Front squat +
Jerk
EMOM x 10-15
Build complex as you go, but don’t try to go too heavy. Stay FAST and SHARP! It shouldn’t be a struggle.
Back Squat (Build to heavy 5 rep)
NOW you can struggle. GO HEAVY!
Metcon
Metcon (AMRAP – Reps)
Every 4 min. x 4:
20 wall balls 20/14
20 pull-ups
20 burpees
Score = total reps
