CrossFit On Track – CrossFit
Warm-up (No Measure)
4 Rounds x
20 KB Swings
16 Alt Reverse Lunge
6/6 Single Leg Touchdown
8 Ring Row
Deadlift (5 x 5; build from 65% by steady increments)
Metcon (Time)
For Time:
15-12-9-6-3
Deadlift @ 225/155
Bar-Facing Burpee
Metcon (No Measure)
Grunt Work:
4 Rounds x
9-12 Banded RDL
10-15 Barbell Hip Thruster
+
4 Rounds x
8-12 Bulgarian Split Lunge per leg
12 Box Jumps