CrossFit On Track – CrossFit
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