On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 min x

Run 200m

10 Burpees

+

3 Rounds

10 Ring Rows

10 Push Ups

10 Air Squats

Weightlifting

Deadlift (3 x 10 @ 70-75% 1RM Deadlift)

Thruster (15 Thruster Every 2 min x 5)

– Increase weight each round

– thrusters should be unbroken

– post best weight

Gymnastics

Pull-ups (Max reps Every 2 min x 5)

– Each set should cap out at 20 reps

Metcon

Metcon (Time)

For Time:

1 mile run