CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

8 Back Squat (empty bar)

8 Strict Press

8 Deadlift

8 Bentover Row

8 Burpees

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Deadlift @ 1.5/1.25 x Body Weight

Clean and Jerk @ Body Weight

Post-WOD

Metcon (No Measure)

3 Rounds

21 AbMat Med Ball Sit Ups

15 AbMat Sit Ups

12 Hollow Rocks

60 sec Plank

– try to go unbroken on all movements

– rest As much as needed