CrossFit On Track – CrossFit

 

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Warm-up (No Measure)

12 min CAP

partition however you like

75 Med Ball Clean

75 Wall Ball

75 Box Jumps

– any reps uncompleted are done as penalty burpees at the end of the WOD….

Power Clean (3×3 @ 80% then build to a Heavy single (Cap 15 min)

Metcon (Time)

For Time:

22 Power Clean – 135/95

22 C2B/Pull Ups

22 Burpee Box Jump Overs

11 Power Clean – 135/95

11 C2B/Pull Ups

11 Burpee Box Jump Overs

+ penalty burpees

Metcon (AMRAP – Rounds and Reps)

12 min x

20 GHD Sit Ups

200′ Farmer Carry

20 KB Swings (Heavy)