CrossFit On Track – Open Gym

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Metcon (Weight)

3-Position Power Clean and Jerk:

7 x

Hi Hang + Push Jerk +

Low Hang + Push Jerk +

Below the Knee + Split Jerk

@ 60-70%

Hang Power Clean (5 x 3-5 @ 70%+)

Metcon (Time)

6 Rounds x

6 Hang Power Shrug (HEAVY)

9 Banded Romanian Deadlift

12 Box Jumps 24/20″

– rest as needed

Metcon (Time)

6 Rounds x

30 sec Front Rack Hold (HEAVY)

12 Alt Front Rack Reverse Lunges (med/heavy)

– rest