CrossFit On Track – CrossFit

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Hang Clean (3 x 3; any clean, all heavy)

Metcon (Time)

10 Rounds for Time:

3 Hang Squat Clean @ 155/105

7 Ring Dips

9 Handstand Push Ups

– Rx+: 185/135

Metcon (No Measure)

Strength

Primary: Bench Press

5 x 3; all heavy

Secondary:

4 Rounds x

Max Reps Bench Press

15 DB Pull Overs

21 Ring Push Ups

rest min

Tertiary:

4x

10 Shoulder Flye

15 DB Pike Crunch

4x

12-15 Front Delt Raise

12-15 Arnold Press

Metcon (No Measure)

Conditioning

Primary:

EMOM x 10

10 Push Ups

10 AbMat Sit Ups

Secondary

Assault Bike:

13/10 Cals EMOM x 10

Tertiary:

12 min AMRAP

200ft Farmer Carry

50 Double Unders