CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

8-10 min x

10-20 Reps Each

High Knees

Butt Kicks

Leg Swings

Atlas Lunges

300ft Shuttle Run

+

4 Rounds

5-10 reps each (empty bar)

Deadlift

Hang Power Clean

Front Squat

Push Press

Bentover Row

+

6/4/2

Thruster

Bar-Facing Burpee

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees