CrossFit On Track – CrossFit

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Metcon (Weight)

Clean Complex:

6 sets, all heavy

3 Hang Power Clean +

3 Front Squat

post heaviest weight

Metcon (AMRAP – Rounds and Reps)

Every 2 min x 6

10 Deadlift @ 50-70%

15 Toes to Bar

Metcon (Weight)

Strength:

Push Press – build to a heavy 5 Rep

…then…

12 min AMRAP

5 Push Press (heavy)

15 Push Ups

15 Cal Row

Metcon (AMRAP – Rounds and Reps)

Conditioning:

16 min x

20 American KB Swings (55/35)

15 DB Strict Press

10 Burpees

…then…

100 GHD Sit Ups