On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12 min x

12 Air Squats

12 KB Swings

12 Walking Lunges

Weightlifting

Back Squat (4 x 2 @ 75% + 5% per set)

Deadlift (Build to a new heavy 5-rep)

Metcon (Time)

5 Rounds for Quality

10 Power Clean

10 Front Squat

10 Overhead Lunge

– 115/75