CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

15 Cal Row

15 Air Squats

15 KB Swings

Metcon (Time)

Health:

75 Med Ball Cleans

– at the top of each minute, do 5 Box Jumps

…then…

Front Squat:

– Build to a heavy 5-Rep and repeat as time permit

Front Squat (1×5 Heavy)

Metcon (AMRAP – Reps)

Clean Complex:

Every 2 min x 7 Rounds

2 Squat Clean + 1 rep Front Squat Ladder

@ 70-80% 1RM Clean

Clean (2 + X Front Squats; every 2 min)

Metcon (Time)

5 Rounds for Time:

9 Clean @ 135/95

9 Bar-Facing Burpees

Metcon (Time)

Grunt/Core Work:

4 Rounds x

200 ft Farmer Carry

20 AbMat Sit Ups

1 min Side Plank, split however you want between sides