CrossFit On Track – CrossFit

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Metcon (Weight)

C&J Complex

Power clean +

Squat clean +

Front squat +

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 (AMRAP – Reps)

Every 4 min. x 4:

20 wall balls 20/14

20 pull-ups

20 burpees
Score = total reps