CrossFit On Track – CrossFit
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