CrossFit On Track – CrossFit

View Public Whiteboard

Deadlift (4×4; heavy)

Metcon (AMRAP – Reps)

Strict Pull Ups:

max reps each

2 x Widegrip Strict Pull Ups

2 x Chin Up or V-Grip Strict Pull Ups

3 x Normal Grip Strict Pull Ups

– 1 set every 2 min

– do 10 Evil Wheels between sets

Metcon (Time)

10->1

Pendlay Row @ BW

Strict TTB

Metcon (AMRAP – Rounds and Reps)

10 min x

10-12 DB Bench Row per arm

15 Banded Pull Over