On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Mobilize shoulders for front rack and press overhead

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3 Rouds

Run 100m

5 Burpees

7 Ring Rows

9 Air Squats

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Mobilize hips for front squat

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Build up 5-rep thruster to same or slightly heavier thruster you used 2 weeks ago

Metcon

Metcon (Time)

Fran

21-15-9

Thrusters – 95/65

Pull Ups

– use a slightly tougher version of Fran than you used last time and try to get about the same time you got last time!

Weightlifting

Front Squat (5 Reps every 2 min x 8)

Start at a medium weight, option to increase the weight each round

Metcon (No Measure)

5 Rounds; for quality

Single-Arm DB Strict Press – 10 per arm

5 Strict Chin Up, as difficult as possible

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5 Rounds for Quality

5 Ring Dips, as difficult as possible

Single-Arm Bentover Row – 10 reps per arm