CrossFit On Track – CrossFit
Warm-up (No Measure)
3 Rounds x
15 KB Swings
10 Air Squats
5 Box Jumps
+
3 Rounds x
5 Romanian Deadlift
5 Hang Power Clean
5 Front Squat
– build each round
Metcon (Weight)
Every 75 sec x 7
2 Hang Power Clean +
2 Front Squat
– build each round, doesn’t have to get too heavy
Metcon (AMRAP – Reps)
0-7 min:
50 Wall Ball
30 Overhead Squat – 115/75
AMRAP Ring or Bar Muscle Up
7-10 min:
Rest
10-17 min:
50 Wall Ball
30 Front Squat – 115/75
AMRAP Ring or Bar MU
17-20 min:
Rest
20-27 min:
50 Wall Ball
30 Hang Squat Clean – 115/75
AMRAP Ring or Bar MU
Metcon (AMRAP – Rounds and Reps)
Grunt/Core Work:
12 min x
15 Toes to Bar
12 Push Press – medium weight
9 Evil Wheel
