CrossFit On Track – CrossFit

Remember two things:
1) We work our butts off so that when the opportunity arises to do something great, we’re ready.
2) We work our butts off so that we can eat crap on the weekends.

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Air Squats

10 KB Swings

10 Box Jumps

+

3 Rounds:

Lunge series clockwise

Lunge series counterclockwise

+

2 Rounds

Deadbugs x 1 min

Superman Crawls x 1 min

Metcon

Metcon (No Measure)

8 min x Dot Drills

8 min x Ladder Drills

Weightlifting

Metcon (Weight)

Deadlift:

5 Reps Every 90 seconds x 8 @ 70-75% of 1RM Deadlift (same weight as last time)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

12 Shoulder to Overhead – 115/75

9 Box Jumps

6 Power Clean – 115/75