CrossFit On Track – CrossFit

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Weightlifting

Metcon (Weight)

Clean and Jerk Complex

EMOM x 10

Squat clean +

Front Squat +

Jerk (any)
Medium weight (60-70%) to start.

Metcon

Metcon (Time)

Mike B’s Birthday WOD

34 cal row buy-in

then…

4 rounds for time

8 deadlift @ 275

3 muscle ups

85 double unders

Then…

8 in. to find a heavy clean (any)

Clean (This is the last part of Mike B’s WOD)