CrossFit On Track – CrossFit
Power Clean (10 min to build to a heavy 3-Rep)
Metcon (Weight)
15 Power Clean and Jerk Singles at 90% of your heavy 3-Rep weight
Back Squat (10@60, 8@65, 6@70, 6@75, 6@80%)
Metcon (AMRAP – Reps)
EMOM x 8
min 1: 20 KB Swings
min 2: 20 Alternating Reverse Lunges (optional weighted)
Metcon (AMRAP – Reps)
Tabata:
Bottom-to-Bottom Air Squats
– 8 x 20 on / 10 off
– rest is holding at bottom of squat