CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x



Hang Power Clean

Front Squat

Hang Squat Clean

Hang Clean (1 Rep EMOM x 8 then 1 Rep E2MOM x 4)

Work with a partner and build AHAP, first 8 rounds are on the minute, last 4 rounds are every 2 min. Don’t be afraid to take some failed attempts

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

9 Devil’s Press

15 Box Step Overs w/ DB

21 C2B

Metcon (AMRAP – Reps)

EMOM x 10

min 1: 10 Burpee Box Jump Overs

min 2: 10 Strict Toes to Bar