On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8 min x

5 Deadlift

5 Strict Press

5 Back Squat

200m Run

+

3 Rounds

1 min Deadbug

1 min Spiderman Crawl

Weightlifting

Push Press (5 x 5; all heavy)

Metcon (Time)

“Rifle Runs with Cindy”

1000m Rifle Run for time

– 3-person team, running with a medicine ball overhead

– Team will have 2 medicine balls to share between 3 people

– Med Balls can only be advanced when held directly overhead

– At the completion of each 200m lap, the team must each complete +1 rounds of Cindy

Lap 1 – 1 Rounds of Cindy each

Lap 2 – 2 Rounds of Cindy

Lap 3 – 3 Rounds of Cindy

Lap 4 – 4 Rounds of Cindy

Lap 5 – 5 Rounds of Cindy

Done