On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds x

5 Deadlift

5 Thursters

5 Overhead Squats

– start super light and build to easy weight

Weightlifting

Overhead Squat (Build a heavy single; then 2×3, 2×5, 2×8)

– Build to a heavy single

– Decrease weight with each jump up in reps.

– Use Front Squat if you really don’t want to do Overhead Squat

Deadlift (3 x 6 @ 70% of 5RM)

Metcon (Weight)

12 min to build to a 1RM Squat Clean Thruster

Metcon (Time)

For Time:

12 reps of 1RM Thruster