CrossFit On Track – CrossFit

Hang Power Clean

3×5

2×4

3×3

Metcon (Weight)

5x

6-8 Hang Jump Shrug (115-120% of heaviest hang clean)

6-8 Tall Box Jumps

 Rest as needed

 Ideally, work with a partner

 If you would prefer to use a trap bar for Hang Jump Shrug, that’s okay

Metcon (4 Rounds for reps)

4 x 3 min on / 1 min rest

200m Run

12 Ring Dips

Metcon (AMRAP – Rounds and Reps)

Post:

 8 min AMRAP

 30 Double Unders

 7 Evil Wheel