CrossFit On Track – CrossFit

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Hang Clean (5 x 3 @ building from 70%; can be power or squat)

AJ Styles (Time)

6 Rounds x

6 Hang Power Shrug (HEAVY)

9 Banded Romanian Deadlift

12 Box Jumps 24/20″

– rest as needed
– Hang Power Shrug should be at or above your 1RM Clean

– Banded RDL should be around 225/155 w/ a green band for guys and a green or red band for girls

– work with a partner to save on setup time

– do all three exercises as quickly as possible together and then rest

Metcon (No Measure)

5 Rounds x

10-15 DB Strict Press

10-15 Bench Row per side

10-15 Toes to Bar

12/12 DB Box Step Up

Metcon (AMRAP – Reps)


Tabata Hollow Rocks

– 8 rounds 20 seconds on/10 seconds rest