CrossFit On Track – CrossFit

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Weightlifting

Deadlift (4×9; as singles)

Start @ 60% and build if possible

Metcon

Metcon (No Measure)

EMOM X 15

min 1: 30-50 double unders

min 2: 15-20 ring rows

min 3: 25′-50′ HS walk or 1 min. HS Hold

Metcon (No Measure)

EMOMx15

Min 1: 15-20 banded reverse flyes

Min 2: 15-20 ring dips or push-ups

Min 3: 15-20 KB pike crunch