CrossFit On Track – CrossFit

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Front Squat (Pick 1)

12 min. to build to a heavy 3-rep Front Squar (no pause)

OR

8×3 front squat for skill w/heels elevated fro 4 sets

-3 sec. pause

12 min. cap

Bakalar Special 20220513 (AMRAP – Reps)

0-10 min.

21 (-3 per round) TTB

3 (+3 per round) Power Clean @ 135/95

10-20 min.

AMRAP

50 double unders

9 Deadlifts @ 225/155

20-20 min.

3 Rounds

20 bar-facing burpees

30 wall balls

Rest remainder

30-36 min.

Find a heavy single clean
GOOD LUCK!