CrossFit On Track – CrossFit

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Metcon (Weight)

Clean Complex:

4-6 Rounds (15 min Cap)

2 Clean Pull +

1 Power Clean +

1 Squat Clean

Metcon (Time)

10 Rounds for Time

9 C2B Pull Ups

7 Burpees to Bar

5 Squat Clean @ 165/115

Metcon (No Measure)

Strength:

5×12-15 Barbell Hip Thruster

Conditioning:

5 x 250m Row Sprint; 45 sec rest