CrossFit On Track – CrossFit

Hang Clean (Hang Squat Clean
– skill
– 5×3 Heavy)

Ideally, all sets heavy. No need to build across, just do a weight that’s really tough.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

12 Back Squat (from rack, but no reracking) @ 50%

 +1 Round

( 2 x 25ft Shuttle Run

 6 Burpees)

Each round starts with 12 Back Squats

Then, athletes will do 1 Round of 2x25ft shuttle runs (25 ft down, 25 ft back, 25 ft down, 25 ft back) and 6 Burpees

Each Subsequent round, still 12 Back Squats, but athletes will increase the rounds of the intervening work. (Ex: Rd 2 is 2x25ft shuttle run, 6 burpees, 2x25ft shuttle run, 6 burpees.)

Back Squat is not reracked until all 12 reps are complete and it is done at 50% of estimated 1RM

Metcon (No Measure)


4 Rounds x

1 min Plank

1 min Front Rack Hold w/ Back Squat weight from WOD