CrossFit On Track – CrossFit

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Metcon (Weight)

Clean complex

Every 0:75 x 8

Power Clean

Hang Power Clean

2 Front Squats
Medium load

Build as desired

Back Squat (Record last set of 8)

10@60%

8@70%

8@75%

8@80%

Romanian DeadLift (RDL) (10-12-15-12-10-8)

Between sets, assault bike at a decent pace. Record final set of 8.

Metcon (AMRAP – Reps)

Tabata (8x :20 on / :10 off)

Jumping Split Lunge