CrossFit On Track – CrossFit
Back Squat (3 x 20; 45/55/60%)
Metcon (Time)
10 Rounds for Time:
8 C2B/Pull Ups
5 Thrusters @ 135/95
30 Double Unders
Cap = 20min
– for this workout, you need to find a weight that allows you to resasonably hit 5 Unbroken Thrusters throughout the workout.
– if you don’t have double unders, do 8 burpees
Metcon (No Measure)
Health:
15 min Aerobic Pace Assault Bike
STR:
5 x 8 per side reverser Lunge, barbell back rack
4 x 12 Sumo Deadlift
COND:
4 x 1000m Row
– rest 1 min between sets
