06/03/2016

CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

+

3 x Barbell Complex I

+

30 KB Swings

Weightlifting

Overhead Squat (Optional; build to a heavy 3-rep)

Push Jerk (Build to a heavy 3-rep; 3 x 3 )

Metcon (No Measure)

12 min x

10 Bentover Row

10 DB Strict Press

– medium pace, for quality

Metcon

Metcon (Time)

21-15-9

HSPU

C2B Pull Ups
A special shout out to Ken Livengood who tore his pec last night doing bench press. Bench Press?! And that’s why we can’t have nice things…