CrossFit On Track – CrossFit

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Warm-up

Metcon (No Measure)

E2MOM X 6

1st 2 min:

30 sec Bike Sprint

30 sec rest

30 sec Bike Spring

30 sec rest

2nd 2 min:

Run 200m

then

3 rounds x

10 goblet squats

8 KB swing

6 football burpees

Metcon

Metcon (No Measure)

Health

Med Ball Clean

6 min. skill review

OR

12 reps EMOM x 6

Rowing Sprints

Every 90 sec x 6

250/200m sprint

Rest time remaining

Metcon (Weight)

Fitness

EMOM x 6

6 deadlift

6 hang power clean

6 front squat

6 push press

Skill complex

Every 90 sec. x 6

Clean Pull

Power Clean

Hang Power Clean

2 Push Jerk

Deadlift (Health – 5×6-8; building medium to heavy)

Metcon (No Measure)

Power Clean and Jerk

3 x 3+1 @ 80-90%

Clean Pull

3×4 @ 110-120% 1 RM Clean

Metcon (Time)

For Time:

30 Deadlift – 185/125

500m Row

30 Bar-Facing Burpee

30 Cal Assault Bike

Metcon (No Measure)

Post WOD:

Health:

Stretch

Fitness:

STR

Every :90 x 6

10 Cal Asasult Bike

AMRAP Sandbag Over Shoulder

COND:

10 min x

90 Double Unders

20 KB SDHP (70/55)