CrossFit On Track – CrossFit
Weightlifting
Pull-ups (5×5 strict – all heavy)
Bent Over Row (4×8-12 medium)
Gymnastics
Ring Rows (3×10 as difficult as possible)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 power clean & jerk 155/105
30 TTB
70 double-unders