CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

500m Row or 400m Run

+

8 min x

5-10 reps each

Deadlift

Hang Power Clean

Push Press

Weightlifting

Push Jerk (OPTIONAL; build to a heavy single)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Metcon (Time)

5 Rounds for Time

10 Burpees

10 Pendlay Rows – 155/105

20 AbMat Sit Ups

Post-WOD

Metcon (No Measure)

30 sec on/30 sec rest x 8

Hollow Rocks