On Track CrossFit – CrossFit

Warm-up (No Measure)

15 min x

Light row

Squat mobility

Pull Up Practice

Back Squat (8 x 4 @ 80%; 1 set every 2 min)

Metcon (No Measure)

14 min EMOM

1st 30 sec:: 10 sec AMRAP C2B

2nd 30 sec: 10 sec AMRAP HSPU

3rd 30 sec: 10 sec AMRAP TTB

4th 30 sec: 10 sec AMRAP Ring Dips

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12 min AMRAP, share the load

30 DB Ground to Overhead – 55/35

30 KB Goblet Squat – 70/55

30 Box Jump Overs – 24/20