CrossFit On Track – CrossFit
Metcon (Weight)
Power Clean + Push Jerk
3×3+1
-all heavy
Metcon (Weight)
EMOM x 8
5 Power Clean (lightish)
Metcon (Weight)
Tempo Deadlift
5 sec. ascent
5 sec. descent
4x reps to “fatigue”
-Rest 2 min.
-double overhand grip w/straps
-No belt
-Tolerable heavy weight (50-65%)
Metcon (AMRAP – Rounds and Reps)
16 min. AMRAP
2 min max cal assault bike
+
3 rounds
15 TTB
15 Box Jumps 24/20