On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

8 Pull Ups (unbroken)

12 Push Ups

16 Air Squats

Weightlifting

Back Squat (4 x 10; starting at 55% + 5% per set)

Your first set should be at 55% of your 1RM. Add about 5% each set by feel; post your heaviest set

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Options for WOD, pick 1

Cardio:

20 min AMRAP

15 Burpees

Run 400m

15 Power Clean – 115/75

Row 400m

Strength:

20 min AMRAP

15 Burpees

10/8/6/4/2/AMRAP Clean

– 10 @ 135/95

– 8 @ 185/125

– 6 @ 225/145

– 4 @ 255/165

– 2 @ 275/175

– AMRAP @ 315/205

– if you can’t clean a weight up to the 2 rep, scale it back from there. If you can’t clean the AMRAP weight, do deadlift at that weight