On Track CrossFit, On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds x
10 KB Swings
8 Yoga Lunges
6 Inch Worms
Weightlifting
Deadlift (Build to a 1RM)
8 @ 45%
6 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102%
…. etc.
Push Press (3 attempts at 7 reps, heavier than your 10-rep)
Metcon
Metcon (Time)
Unbroken Grace
For Time:
30 Clean and Jerk – 135/95
– each time you break, you must do a round of Cindy: 5 Pull Ups, 10 Push Ups, 15 Air Squats
