On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
15 min x
15 Air Squats
12 Romanian Deadlift – Light, building
9 Burpees
6 Box Jumps
3 Power Cleans – medium, building
1 Deadlift – heavy, building
– work in small groups and share 3 barbells
Weightlifting
Back Squat (12 min to build to a heavy 4-rep; work in pairs)
Metcon (AMRAP – Reps)
Partner WOD:
30 min AMRAP
5 Rounds each, relay
5 Deadlift @ 70% of your 5-rep
5 Bar Facing Burpees
+
5 Rounds each, relay
5 Bar-Facing Burpees
5 Deadlift @ 70% of your 5-rep
+
5 Rounds each, relay
5 Handstand Push Ups
200ft shuttle sprint
+
5 Rounds each, relay
200ft shuttle sprint
5 Handstand Push Ups
+
5 Rounds each, relay
20 Double Unders
5 Box Jumps Overs
+
5 Rounds each, relay
5 Box Jump Overs
20 Double Unders
+
5 Rounds each, relay
10 Cal Row
20 Walking Lunges
+
5 Rounds each, relay
20 Walking Lunges
20 Cal Row