On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 min Row

2 min Run

2 min Jump

+

8 min x

5 reps each

Deadlift

Hang Power Clean

Front Squat

Push Press

– Add weight each round

Metcon

Metcon (Time)

Partner Seven

7 Rounds for Time

– partner 1 does A, partner 2 does A

7 handstand push-ups

7 thrusters @ 135/95 (125/95lbs)

7 knees to elbows

7 deadlifts @ 245/165

7 burpees

7 kettlebell swings @ 70/55lbs

7 pull-ups

Post-WOD

Metcon (No Measure)

5 Rounds, for Quality

20 Hollow Rocks

10 Cal Row

Max Effort Handstand Hold