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