CrossFit On Track – CrossFit

Weightlifting

Shoulder Press (5×5 strict press – all heavy)

Ring Dips (4 x 8-12)

Bench Press (3×10)

Sets don’t have to be unbroken

Guys @ body weight

Girls @ .75 body weight

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Partner Full-Round Relay

9 cal row

12 HSPU
While partner holds double KB front rack

** If partner puts down KBs BOTH people do 9 synchronized burpees **