CrossFit On Track – CrossFit

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Warm-up (No Measure)

Warm-Up:

4 Rounds x

15 KB Swings

10 AbMat Sit Ups

5 Push Ups

+

4 Rounds x

3 Deadlift

3 Hang High Pull

3 Power Clean

– building

Metcon (Weight)

Health:

Power Clean – Skill work and Weight build x 10 min

Fitness:

EMOM x 10

2 Power Clean; building, TnG

Metcon (Time)

EMOM x finish

5 Power Clean @ 185/135

AMRAP HSPU

– go until you complete 100 HSPU

+

5 Power Clean @ 185/135

AMRAP TTB

– go until you complete 100 TTB

Cap at 20 min

Health Option:

Use a medium power clean weight

EMOM x 20

1st 10 Rounds:

5 Power Clean

10 HR Push Ups

+

2nd 10 Rounds:

5 Power Clean

10 AbMat Sit Ups

Metcon (No Measure)

Post WOD:

Health

DB Strict Press – 5 x 8-12

Fitness:

STR

EMOM x 7

10 Bar-Facing Burpee

2 Jerk @ 185/135

COND

EMOM x 7

40 sec Row max cal / 20 sec rest