02/22/2016

CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

250m Row

10 Lunges

15 KB Swings

10 Goblet Squats

15 Hollow Rocks

Metcon

Metcon (Time)

4 x 30 Cal Rowing Sprints

Rest as needs between sprints

Level I: 20 Cal

Weightlifting

Metcon (Weight)

8 min to build to a heavy 5 rep Back Squat (~70% or a medium to heavy weight)

…

Then

5 Reps EMOM x 8 at that weight

Metcon (Time)

For Time:

50 Overhead Walking Lunge (15/10# plate)

40 Box Jumps – 24/20″

30 Deadlift – 185/135#

20 Burpees Over Bar