CrossFit On Track – CrossFit

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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