CrossFit On Track – Open Gym

 

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Metcon (Weight)

Clean Complex:

7 x

Deadlift +

Power Clean +

Hang Squat Clean +

Jerk

– @65-85% 1RM C&J

Power Clean (7×2 @ 70-80% 1RM Clean)

Back Squat (7 x 3-5 @ 75-85%)

Bad Luck Fale (Time)

6 Rounds x

3 Deadlift (HEAVY)

9 Barbell Hip Thruster (Heavy)

15 Ring Row to Chest

21 GHD Sit Ups (optional weighted)