On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds x
10 Strict Pull Ups
Run 200m
10 Ring Dips/Ring Push Ups
Run 200m
10 Back Squats (light, but building)
Run 200m
Weightlifting
Back Squat (4 x 12)
Starting at 50% of your 1RM, build by ~5% per set
Metcon
Metcon (AMRAP – Rounds and Reps)
Brandon Hearn’s Birthday WOD:
20 min AMRAP
12 Overhead Walking Lunge (45/25# plate)
8 Burpees Onto Plate
12 Overhead Walking Lunge
8 Pull Ups