CrossFit On Track – CrossFit

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Weightlifting

Power Clean + Push Jerk (5×2+5; (2 pc / 5 pp))

Bench Press (4×5 all heavy)

GHD Situps (4×10-15)

Dumbbell Strict Press (4×8-12)

Strict press with dumbbells – both arms pressing at the same time.

Evil Wheel (4×10-15)

Metcon

Metcon (No Measure)

EDT x 10 min.

Ring dip

push up

bent over row

Accessory

Bicep curls

21s x 3

7 to 90

7 from 90

7 all the way

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3x max reps Bench dips