CrossFit On Track – CrossFit
Back Squat (5×5; all heavy, building – record heaviest set)
Metcon (AMRAP – Reps)
4 Rounds x
4 min on / 1 min rest
50 Wall Ball
30 Chest to Bar
Max Double Unders
– record total reps (80+DU)x4
Try as hard as you can to go unbroken on WB!! If you don’t make it to 50, at least you tried and the training stimulus will be even better. It WILL be hard, but stretch yourself!!!
Metcon (Time)
Strength:
Reverse Lunge – 4x 12 per leg
Barbell Hip Thruster – 4 x 10-12
Conditioning:
For Time
1k Row
50 Cal Bike
1k Row