CrossFit On Track – CrossFit

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Snatch (Build to a heavy single in 12 min)

Metcon (Time)

Partner WOD, full-round relay

14 min Cap

8 Rounds (4 each)

7 HSPU – strict

5 C2B

3 Hang Power Clean @ 185/135


with time remaining

build Clean and Jerk to a heavy single

– part 1 has a time score

– weight has a separate score

Rx: Kipping HSPU/Pull Up/ 155 and 105 Hang Power Clean

Metcon (Weight)

Clean & Jerk total volume. Total of both teammates Clean and Jerk in remaining time. Girls get 1.3x multiplier

Metcon (Time)

Partner WOD:

share the load

30 Deadlift @ 275/185

40 Cal Row

50 Bar-Facing Burpees

40 Cal Row

30 Deadlift @ 275/185

Clean and Jerk

This is here to log your individual C&J score for historical purposes.