On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

200m Run

5 Pull Ups

10 Push Ups

15 Air Squats

Metcon

Metcon (Time)

Partner WOD:

Share the Load

20 Squat Clean to Overhead – 185/115

15 Squat Clean to Overhead – 205/135

10 Squat Clean to Overhead – 225/155

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5 Rounds

Partner Run 400m

20 Deadlift – share the load – 225/155

15 Synchro Bar Facing Burpees

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10 Rounds, relay

5 Pull Ups

10 Push Ups

15 Air Squats
On the Second Part:

1) Run together

2) Break up the deadlift however you need to, one person working at a time

3) chest on the ground at the same time on BFB

On the Third Part:

10 total rounds, complete one full round per partner