CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

300/250m Row

15 Romanian Deadlift (empty Barbell)

10 RIng Rows

Metcon (No Measure)

EMOM x 20

min 1: 3-Rep Deadlift Build or higher rep deadlift practice

min 2: 5-Rep Strict Pull Up Build or Max Reps strict pull up at medium difficulty

Deadlift (3-Rep Heavy build)

Weighted Pull-ups (Heavy 5-Rep Build)

Metcon (AMRAP – Reps)

2 min on / 2 min Rest

25/20 Cal Row

Max Reps Pull Up/C2B in time remaining

Metcon (No Measure)

Post-WOD:

3-4 Rounds x

8-12 Spider Curl

8-12 Incline Curl

8-12 Hammer Curl

– rest