CrossFit On Track – CrossFit
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