CrossFit On Track – Open Gym
Clean (3×[email protected]%; 2×[email protected]%; 1-2×[email protected]+%)
add 2 Front Squats at the end of every set
Clean pull + hang shrug (5 x 3+5 @ 110-115% 1RM Clean)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Back Squat (5 x 5-8 @ 75-85%)
AJ Styles (Time)
6 Rounds x
15/12 Cal Assault Bike
50 ft Sled Push (heavy)
5 36″/30″ Box Jumps
– rest as needed at the ends of sets
