CrossFit On Track – CrossFit
Metcon (Weight)
Clean Complex:
4-6 Rounds x
2 Clean Pull +
2 Clean (power or squat)
– you can drop all reps
Front Squat:
3×5 @ heaviest clean weight, from rack
Metcon (Time)
For Time:
30-15-30
Toes to Bar
Pendlay Row @ 165/105
Metcon (No Measure)
Strength
10 Barbell Hip Thruster – EMOM x 10
…then…
12 min AMRAP
100ft Sled Push
100ft Sand Bag Carry
100ft Farmer Carry
Metcon (No Measure)
Conditioning:
12 min AMRAP
100ft Sled Push
100ft Sand Bag Carry
100ft Farmer Carry
…then…
Partition in any way:
100 American KB Swings
100 GHD Sit Ups