CrossFit On Track – CrossFit
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