CrossFit On Track – CrossFit

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Warm-up (No Measure)

4 Rounds x

6 Air Squats

12 Reverse Lunges

18 KB Swings

+

Mobilize Hip and Front Rack for

Clean and Squat

Metcon (Weight)

Health:

Skill – Med Ball Clean

– 5 min AMRAP Med Ball Clean

Deadlift

10-10-5-5-5-10-10

2 light set of 10

3 sets of 5 building very heavy

2 sets of 10 at 70-75% of your heaviest set of 5

Metcon (Weight)

Fitness:

Clean Complex

Every 90 sec x 10

1 Clean Liftoff +

1 Clean Pull +

1 Clean +

2 Front Squats

Building

Clean:

3×3 @ 80-85%

Clean (3×3 @ 80-85%)

For Fitness recoding purposes

Back Squat (3 Reps EMOM x 10 @ 70%)

Metcon (No Measure)

Post WOD:

Health

– 5-10 min light bike

– Stretch

Fitness

STR:

Reverse Lunge – 4 x 8-12 per leg

+

5 Rounds x

10 Sumo Deadlift

1 min Assault Bike @ medium pace

COND:

1 min on / 1 min rest x 10 Rounds

Max Distance Sled Push; heavy