CrossFit On Track – Open Gym

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Clean (3×3@80%; 2×1@85%; 1-2×1@85+%)

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