On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds
5 Burpees
5 Box Jumps
5 Power Clean and Push Jerk
5 Behind the neck Thruster
Weightlifting
Back Squat (4 x 8 @ 60% +5% per set)
Deadlift (Build a 5-rep Deadlift as heavy as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
15 min AMRAP; share the load
50 Ground to Overhead (C&J or Sn)
100 Pull Ups
150 Wall Ball
200 Double Unders
