CrossFit On Track – CrossFit

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Metcon (Weight)

Clean Complex:

6 Rounds x

2 Clean Pull +

2 Power Clean ( you can drop)

3 Front Squat

– all heavy, record heaviest load

Metcon (AMRAP – Reps)


Every 2 min x 10 (20 minutes)

5-10 Power Clean and Jerk @ 165/115

13/10 Cal Bike or 15/12 Cal Row

– select either Bike or Rower to use today, doesn’t really matter

– score by total reps of PC&J you hit total in the workout

– each round, you have to make sure you hit your cal number on the bike or rower in order to count the reps from the Power Clean and Jerk

– scale weight appropriately

– mark in comments if you used rower or bike and the next time this comes up, use the other one….

Metcon (AMRAP – Rounds and Reps)


Deadlift – 4 x 10, medium to heavyish weight


6 min AMRAP

+1 Devil’s Press

6 Box Jumps Over

– post rounds and reps

Metcon (AMRAP – Rounds and Reps)


15 min AMRAP

20 KB Swings

30 Wall Balls

40 Double Unders