CrossFit On Track – CrossFit

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Back Squat (10@60, 10@65, 8@70, 8@75%)

Metcon (AMRAP – Reps)

H I I T:

Each Round is 20 sec on / 20 sec rest

1st 4 Rounds: Power Clean @ 135/95

2nd 4 Rounds: Wall Ball

3rd 4 Rounds: American KB Swing

– Rest 3 min –

1st 4 Rounds: Power Clean @ 165/115

2nd 4 Rounds: Jumping Split Lunge

3rd 4 Rounds: Burpee

-Rest 3 min –

1st 4 Rounds: Power Clean @ 185/135

2nd 4 Rounds: Box Jumps (Step down)

3rd 4 Rounds: Assault Bike

Metcon (No Measure)

5 Rounds x

10-15 DB Romanian Deadlift

15-20 Banded Glute Bridge