On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
15 KB Swings
10 Air Squats
5 Burpees
Weightlifting
Back Squat (4 x 6 @ 65% +5% per set)
Deadlift (5 reps @ 75/80/85/90% of your 5-rep max)
Metcon (Time)
5 Rounds for Quality
12 Back Rack Reverse Lunge
9 Hang Power Clean
6 Thruster
– 135/85