10/24/2016

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