CrossFit On Track – CrossFit

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Weightlifting

Build to a heavy triple C&J! Dropping is okay.

Then choose either OH Squat or Front Squat.

Clean and Jerk (Build to heavy triple; dropping okay)

Overhead Squat (7×7; Building)

Front Squat (7×4 building from light to medium; count all sets)

Metcon

Metcon (Time)

3 RFT

30 wall balls

20 pull-ups

10 clean & jerk @ 135/95