CrossFit On Track – CrossFit
Warm-up (No Measure)
4 Rounds x
7 Air Squats
30 Jump Rope (doubles or singles)
3 Rounds x
4 High Pull
4 Power Clean
– add weight each round
5-5-3, then 4 x 8 Power Clean – TnG
– build each round
– focus on form
– record final weight
Find a medium weight and practice barbell cycling
Metcon (AMRAP – Reps)
5 min on / 2 min rest x 4
AMRAP Burpee Box Jump Over in time remaining
1) Unbroken on Wall Balls as deep as you can
2) Consistent movement pattern/pace on Burpee Box Jump Overs that allows you to get 12-15 per minute.
1) 15 Wall Balls within 30 seconds, short rest
2) Consistent movement pattern/pace on Burpee Box Jump Overs that allows you to get 10-12 per minute.
1) 10 Wall Balls as a time, resting as needed; possible scaling of reps to 60-45-30-15
2) Consistent movement pattern/pace on Burpee Box Jump Overs that allows you to get 8-10 per minute.