CrossFit On Track – CrossFit

View Public Whiteboard

Warm-up (No Measure)

12 min. x

10/8 cal row

3-5 power clean

-build on PC each round

-start light for 5

-if it gets heavy, drop to 3 reps

-all singles

RPE=4

Metcon (Weight)

Power Clean Complex

4x

1 Power Clean +

2 Below the knee Power Clean +

3 Front Squat
All heavy

REst as needed between sets

Back Squat (1×15 @ 65%)

1×12 @ 30%

1×12 @ 50%

3×10 @ 60-70%

1×15 @ 65%

Metcon (No Measure)

16 min. x (RPE=4-6)

8 strict pullups

12 cal row

16 barbell bicep curls

8 evil wheel

12 cal ski

16 banded pull over