CrossFit On Track – CrossFit

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Warm-up

Warm-up

Warm-up (No Measure)

2 min Row

2 min Run

2 min Jumping Jacks/Jump Rope

+

8 min x

5-10 Reps Each

Power Clean

Shoulder to Overhead

Ring Rows

Push Ups

Metcon

Push Jerk (OPTIONAL 3 x 3; HEAVY)

Metcon (AMRAP – Rounds and Reps)

45 min AMRAP (medium pace)

3 Rounds

15 Shoulder to OH – 135/95

10 Deadlift

5 Power Clean

+

400m Run/400m Row

+

3 Rounds

30 Wall Ball

20 Toes to Bar

10 Ring Dips/Ring Push Ups

+

400m Row/400m Run

+

10 Rope Climb/30 Strict Pull Ups

Post-WOD

Rope Climb (8 min AMRAP)