CrossFit On Track – CrossFit
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