CrossFit On Track – CrossFit
Metcon (Weight)
Clean Complex:
4-6 Rounds x
2 Clean Pull +
3 Hang Clean
…then…
Clean Pull + Slow Negative
5 x 3
5-8 second negative on each pull
As heavy or heavier than complex
– record heaviest complex weight
Metcon (Time)
2 Rounds for Time
30 C2B
30 Burpees
…rest 3 min…
6 min AMRAP
6 C2B
6 Burpees
Metcon (Weight)
Strength:
5 x 5-8 Pendlay Row
…then…
6 Rounds x
1 min Heavy Farmer Carry
rest 30 sec
Metcon (Time)
Conditioning:
10 x 250m Row Sprint
rest 1:1
