CrossFit On Track – CrossFit

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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