On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds x

5 Deadlift

5 Front Squat

5 Shoulder to Overhead

– increase weight each round, but keep it light

Weightlifting

Front Squat (5 x 2; all sets heavy)

– Quickly build to a heavy 2-rep front squat

– Do all 5 sets at that heavy weight

Deadlift (2 x 10 @72-76%)

Metcon

Metcon (Time)

For Time:

20 Pull ups

30 Wall Ball

40 Double Unders

50 American KB Swings – 55/35

40 Double Unders

30 Wall Ball

20 Pull Ups