CrossFit On Track – CrossFit

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Warm-up (No Measure)

4 Rounds x

100m Walk/Jog

15 American KB Swings

(cap @ 8min)

+

5 min x Glute/Quad Piriformis Foam Roll

+

4 Rounds x

5 Deadlift

4 Muscle Clean and Press

3 Box Jumps

Metcon (No Measure)

Health:

Skill – Clean and Jerk

– DB Movement

– Barbell Movement

– Weight Build for WOD

Fitness:

Complex

Every 90 sec x 8

2 Power Clean and Jerk, building each round

Metcon (Time)

For Time

24 min Cap

50 Cal Assault Bike

40 Bar-Facing Burpees

30 Cal Assault Bike

20 Power Clean and Jerk @ 135/95

– rest 3 min –

40 Cal Assault Bike

30 Bar-Facing Burpees

20 Cal Assault Bike

10 Power Clean and Jerk @ 205/145

Health Option:

24 min AMRAP

800m Run

30 Burpees

20 Power Clean and Jerk

499m Run

15 Burpees

10 Power Clean an Jerk

Metcon (No Measure)

Post WOD:

Health

Group Stretch w/ lower back and hip flexor focus

Fitness:

Muscle Up Skill work and progression