CrossFit On Track – CrossFit

Warm-up

(No Measure)

5 Rounds, progressive difficulty

5 Pull (Ring Row->Pull Up->C2B)

5 Push (Push Up->Dip->HSPU)

5 Core (Sit Up->Knee Up->TTB)

Weightlifting

Push Jerk (5-5-3-3-3, heavy to heavier)

You have the option to do Push Press instead

Bent Over Row (5 x 10, building AHAP)

You have the option to do Strict Pull Ups instead

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min Partner WOD, relay each exercise

Level I

15 Push Press

15 Ring Row

30 Single Unders

Level II

15 Push Ups

15 Pull Ups

30 Double Unders

Level III

15 HSPU

15 C2B

30 Unbroken Double Unders