CrossFit On Track – CrossFit

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Warm-up (No Measure)

Row 500m

+

5 Rounds x

12 KB Swings

4 Box Jumps

Metcon (Weight)

Health:

Sumo Deadlift High Pull

– skill x 5-8 min

– EMOM x 10

5-7 Reps @ medium wt

Fitness

Clean Complex

8 min x

2 Clean Pull +

2 Power Clean

– building

EMOM x 10

3-5 Power Clean; building

Metcon (Calories)

WOD:

Every 3 min x 6

1st 3 min:

AMRAP

6 Sumo Deadlift High Pull @ 135/95

6 Bar-Facing Burpees

2nd 3 min:

Max Cal Row @ Aerobic Threshold Pace

Score by Reps in 1st 3 min and Cals in 2nd

Metcon (No Measure)

Health/Str/Cond:

Plank:

5 x 30-60 sec, rest 1:1

Tabata: 8 x :20 on/:10 off

Hollow Rocks