CrossFit On Track – CrossFit
Weightlifting
Shoulder Press (5×5 strict press – all heavy)
Ring Dips (4 x 8-12)
Bench Press (3×10)
Sets don’t have to be unbroken
Guys @ body weight
Girls @ .75 body weight
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
Partner Full-Round Relay
9 cal row
12 HSPU
While partner holds double KB front rack
** If partner puts down KBs BOTH people do 9 synchronized burpees **