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…