On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Ring Rows

10 Push Ups

15 Air Squats

+

Squat Therapy or Mobility

Weightlifting

Back Squat (Build to a heavy 3-rep for the day)

Back Squat (3 x 5 @ +80% – start @ 80% of heavy 3-rep)

Metcon

Metcon (Time)

For Time:

800m run

21 deadlifts – 265/185

3 x

[5 strict deficit HSPUs @ 3/1.5″, 10 pistols, 15 chest to bar pull ups]

600m run

15 deadlifts

2 x

[5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups]

400m run

9 deadlifts

1 x

[5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] 200m run