On Track CrossFit – CrossFit
Warm-up (No Measure)
15 min x
Light row
Squat mobility
Pull Up Practice
Back Squat (8 x 4 @ 80%; 1 set every 2 min)
Metcon (No Measure)
14 min EMOM
1st 30 sec:: 10 sec AMRAP C2B
2nd 30 sec: 10 sec AMRAP HSPU
3rd 30 sec: 10 sec AMRAP TTB
4th 30 sec: 10 sec AMRAP Ring Dips
Metcon (AMRAP – Rounds and Reps)
Partner WOD
12 min AMRAP, share the load
30 DB Ground to Overhead – 55/35
30 KB Goblet Squat – 70/55
30 Box Jump Overs – 24/20