Day 3 (5-day)

CrossFit On Track – Open Gym

View Public Whiteboard

Metcon (Weight)

Jerk Complex:

7 x

Front Squat + Jerk + Front Squat + Jerk

– @ 65-75% 1RM Jerk

Hang Snatch (7 x 2-3 @ 70-80% rest 90 sec between sets)

Tama Tonga (Time)

6 Rounds x

12 Alt DB Snatch – HEAVY

12 Wall Ball w/ 35# toss as high as possible

200′ Farmer Carry

Metcon (No Measure)

12 min x

Max Effort Front Rack Hold @ 90% 1RM Clean

Max Effort HS Hold