Announcements
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CrossFit On Track – CrossFit
Conditioning
Metcon (No Measure)
5x 500m rowing sprint
rest ~ 2min.
Metcon
Metcon (No Measure)
EMOM x 20
min 1: 3-5 deadlift @ 80%
min 2: 5-7 muscle up pull through
min 3: 7-10 evil wheels
min 4: 10-15 HSPU or DB strict press
Post-WOD
Metcon (No Measure)
4×20 knees banded squats
Optional to put weight on it, but triple banded w/orange band.