CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

(12 min cap)

15 Burpees

1->10 Wall Ball

– all sets unbroken

30 Burpees

10->1 Wall Ball

– all sets unbroken

15 Burpees

Weightlifting

Metcon (Time)

For Time:

30 Pull Ups

20 Deadlift @ 225/155

20 Pull Ups

10 Deadlift @ 275/185

10 Pull Ups

5 Deadlift @ 315/215

10 Pull Ups

10 Deadlift @ 275/185

20 Pull Ups

20 Deadlift @ 225/155

30 Pull Ups

Bench Press (3 x 10, heavy)

Metcon (No Measure)

4 Rounds, for quality

10-15 DB Strict Press (single arm) per side

6-15 Ring Dips