CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

1-10-1 partner relay

C2B / Pull-Ups / Ring Rows

Weightlifting

Bent Over Row (5×6-8; heavy)

Shoulder Press (5×8-15; medium to heavy / building)

Evil Wheel (4×10-15)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min. AMRAP

12 power clean & jerk

Run 200m

12 bar-facing burpees

0-4: 95/65

4-8: 135/95

8-12: 165/115

12-16: 185/135
Score = total completed rounds

Post-WOD

Metcon (No Measure)

4 rounds for quality

15-20 banded reverse-fly

15-20 hollow rocks