CrossFit On Track – CrossFit

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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