CrossFit On Track – CrossFit
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
