CrossFit On Track – CrossFit
Raegan (Time)
“Raegan”
3 Rounds
9 Pull Ups
7 Squat Clean – 135/85
+
100 ft HS Walk/10 Wall Walks
…change weights, then…
2 Rounds
15 Pull Ups
5 Squat Clean @ 185/125
+
50ft HS Walk
…change weights, then…
1 Round
21 Pull Ups
3 Squat Clean @ 225/155
25 ft HS Walk
-change weights only after the HS Walk is completed
Metcon (No Measure)
Strength
Primary:
Pendlay Row – 5 x 6-10; all heavy
– between sets, do 15-20 Hollow Rocks
Secondary:
4 Rounds x
6-10 Deadlfit
6-10 Evil WHeel
Tertiary:
3 Rounds x
6 Pull Ups
12 Ring Rows
18 Upright Row
– rest 2 min
3 Rounds x
18 Banded Pull Overs
15 Low Angle Reverse Flye
12 KB Pike Crunch
Metcon (No Measure)
Conditioning:
Primary:
20 min AMRAP
200m Farmer Carry
20 Hollow Rocks
20 Ring Rows
20 AbMat Sit Ups
Secondary:
EMOM x 10
min 1: Max Effort Chin Over Bar Hang
min 2: Max Effort Ring Hold at top of Rings
Tertiary:
Skill Work – Rope Climbs x 10 min
