On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

15 min x

15 Air Squats

12 Romanian Deadlift – Light, building

9 Burpees

6 Box Jumps

3 Power Cleans – medium, building

1 Deadlift – heavy, building

– work in small groups and share 3 barbells

Weightlifting

Back Squat (12 min to build to a heavy 4-rep; work in pairs)

Metcon (AMRAP – Reps)

Partner WOD:

30 min AMRAP

5 Rounds each, relay

5 Deadlift @ 70% of your 5-rep

5 Bar Facing Burpees

+

5 Rounds each, relay

5 Bar-Facing Burpees

5 Deadlift @ 70% of your 5-rep

+

5 Rounds each, relay

5 Handstand Push Ups

200ft shuttle sprint

+

5 Rounds each, relay

200ft shuttle sprint

5 Handstand Push Ups

+

5 Rounds each, relay

20 Double Unders

5 Box Jumps Overs

+

5 Rounds each, relay

5 Box Jump Overs

20 Double Unders

+

5 Rounds each, relay

10 Cal Row

20 Walking Lunges

+

5 Rounds each, relay

20 Walking Lunges

20 Cal Row