CrossFit On Track – CrossFit

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Deadlift (Build to a heavy 5 rep)


Metcon (No Measure)

4 rounds for quality

Row 500m @ 2K pace

2 rounds of Cindy (optional weight vest)

5 pull-ups

10 push-ups

15 air squats

100′ of walking lunge (option to add weight in any position)
Score = total quality exuded… add score to your comments.

Turkish Get Up (8 min. max reps for quality (heavy))

100 Burpees for Time (Time)

The title says it all…get to work!