On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

7 min x

12 PVC Pass Throughs

7 Overhead Squats

5 Burpees

+

5 Rounds

20 Russian Twist w/ Med Ball

15 KB Swings

Weightlifting

Overhead Squat (Build reps with a light weight; work on position)

Back Squat (2 x 5 at 60%)

Do this only if you are on the HEAVY schedule.

Metcon

Metcon (Time)

27-21-15-9

Overhead Squat – 75/55

Bar Facing Burpee

500m Row (Time)

Max Effort 500m Row
6 sets of 500m Rowing; rest 1:1