CrossFit On Track – CrossFit

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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