CrossFit On Track – CrossFit
Power Clean (EMOM x 10; 3-5 reps, 1 every 10-15 sec.)
Front Squat (8×3; 3 sec pause at bottom)
First 4 sets, knees over toes, heels elevated.
Metcon (AMRAP – Rounds)
E2MOM to fail on WB
25 wall balls +5 per round
AMRAP Power clean & Jerk @ 185/125
Scale:
WB weight
PC&J weight
Metcon (No Measure)
POST WOD
Box Step Ups
4×8-12 per leg
Single-leg RDL
4×8-12 per leg
Reverse Lunge
4×12-20 alternating lunges w/DB