CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 Rounds x

8 Slam Balls

5 Box Jumps

30 Jump Rope (singles or doubles)

Metcon (Weight)

Health:

Skill – Sumo Deadlift High Pull x 6-8 min

then

4 x 6-8 at a medium weight

then

Hang Power Clean – build to a heavy 3-rep

Metcon (Weight)

Fitness

Clean Complex:

6 x building

2 Clean Pull +

3 Hang Power Clean

then

Hang Power Clean – 3 x 3; all heavy (80% or more)

Hang Power Clean (Heavy 3-rep or 3×3 heavy)

Front Squat (5-5-5-3-3-3-1-1-1; building)

Metcon (Time)

For Time:

75 Double Unders

21 Pull Ups

75 Double Unders

15 C2B

75 Double Unders

9 Muscle Ups

75 Double Unders