CrossFit On Track – CrossFit

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Warm-up (No Measure)

2 Rounds

:30 Air Squats

:30 Lateral Hops

:30 Box Jumps

:30 KB Swings

:30 Dead Bugs

Metcon (Time)

Health:

Med Ball Clean – 75 Reps for Time

+

Sumo Deadlift High Pull

– 6 min Skill work

– Build across 5 x 3-5 reps

Metcon (Weight)

Barbell Cycling:

5 x 8 @ 90% of TnG weight

– rest :75 between sets

Hang Power Clean (5 x 3; all heavy)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

6 Strict C2B Pull Ups

12 Ring Rows

18 Upright Row – 75/55

12 Evil Wheel

6 Strict TTB

Metcon (Weight)

EMOM x 10

10 DB Bicep Curl

10 DB Strict Press