CrossFit On Track – CrossFit
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