CrossFit On Track – CrossFit

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Warm-up (No Measure)

12 min. x (RPE=4)

15 GHD Sit-Ups

12 push-ups

9 pendulum swings

6 Am. KB Swings

3 Wall Walk

Metcon (Weight)

Skill: Split Jerk (from rack)

Jerk Complex

4x

1 Front Squat

1 Push Jerk

1 Front Squat

1 Split Jerk
All Heavy

Rest as needed

Push Press (5×12 @ 60-70%)

1×10 @ 30%

1×10 @ 50%

5×12 @ 60-70%

Metcon (AMRAP – Rounds and Reps)

12 min. x (RPE=6)

8 ring dips

10 toes to bar

12 box jumps