CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

15 KB Swings

10 Air Squats

10 Alt Reverse Lunge w/ KB in front rack

+

Barbell Skill for Clean x 6-8 min

Front Squat (Build to a moderately heavy 5-Rep…then 5×5@90%)

Metcon (Weight)

Clean Complex:

6 x

3 Clean +

3 Front Squat

@ 80-85% of 1RM

Metcon (Time)

3 Rounds for Time:

(18 min CAP)

40 Wall Ball

30 TTB

20 Hang Power Clean @ 95/65

Rx+: 135/95

Metcon (Weight)

Grunt Work:

4-5 x

6-8 Hang Jump Shrug

10-15 Barbell Hip Thruster

15 GHD Back Ext

– go really heavy

Metcon (AMRAP – Reps)

Tabata Hollow Rock

– 8 x 20 sec on / 10 sec off