On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds x
5 Deadlift
5 Front Squat
5 Shoulder to Overhead
– increase weight each round, but keep it light
Weightlifting
Front Squat (5 x 2; all sets heavy)
– Quickly build to a heavy 2-rep front squat
– Do all 5 sets at that heavy weight
Deadlift (2 x 10 @72-76%)
Metcon
Metcon (Time)
For Time:
20 Pull ups
30 Wall Ball
40 Double Unders
50 American KB Swings – 55/35
40 Double Unders
30 Wall Ball
20 Pull Ups