CrossFit On Track – CrossFit
Weightlifting
Back Squat (10-8-8-5-5)
Record each set in comments. Try to increase heaviest 5 rep, but also total volume.
Conditioning
Thruster (5×15-20 at a weight that allows you to go unbroken)
Metcon (No Measure)
5×20 Walking lunges with dumbbells at side
Metcon
Metcon (AMRAP – Rounds)
EMOM x 12
Odd: 9 deadlifts @ 225/155 + 9 HSPU
Even: 15 TTB
Score completed rounds
Accessory
Metcon (No Measure)
5 rounds for quality
10-15 evil wheels
30 alternating single arm Russian KB swings