CrossFit On Track – CrossFit

Warm-up

(No Measure)

5 Rounds

Row 15 Cal

8 Push Ups

10 Air Squats

12 KB Swings

+

4 Rounds

6 Power Clean to Push Press

(add weight each round, keep it quick)

Weightlifting

Deadlift (Quickly build to 225/155# for a longer set)

superset with HSPU

Handstand Push-ups (Practice for skill and quickness)

Superset with deadlift

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Post-WOD

Metcon (Time)

From wherever you left off on 16.4, complete another full round.

i.e. if you left off on 23 hspu, do 32 HSPU/55 DL/55 Wall Ball/55 Cal Row/23 HSPU.