CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

10 min x

10 Push Ups

10 Pull Ups/Ring Rows

10 KB Swings

10 Air Squats

Weightlifting

Metcon (Weight)

Deadlift

5 reps EMOM x 10

at 65% 1RM

5% heavier than last time

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min Partner WOD:

Share the load

20 Clean to Overhead – 135/85

20 Bar-Facing Burpees

20 HSPU/HR Push Ups

20 Toes to Bar

20 Chest to Ring Pull Ups

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

50 ft Handstand Walk/5 Wall Walk

15 Ring Rows

Metcon (AMRAP – Reps)

Tabata Push Ups

8 Rounds – 20 on / 10 off