On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds
5 Pull Ups (building difficulty)
Run 200m
Metcon
Metcon (Weight)
EMOM x 18
Min 1: Row 150m
Min 2: 7 Deadlift @ 70%
Min 3: 15 AbMat Sit Ups
Metcon (No Measure)
EMOM x 18
Min 1: Run 200m
Min 2: 10-15 Ring Rows
Min 3: 10-20 Hollow Rocks
