CrossFit On Track – CrossFit
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