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
+
5 Rounds
Partner Run 400m
20 Deadlift – share the load – 225/155
15 Synchro Bar Facing Burpees
+
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