CrossFit On Track – CrossFit

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Pendlay Row (5×6-8; all heavy)

Metcon (No Measure)

Escalating Density Training (EDT)

0-8min.

Strict Pull-up

Am. KB Swing (70/53)

8-14 min.

Ring Row

Arms only wall ball

Metcon (No Measure)

Towel Row

3×3 weight Drop Sets

Between Sets, row or ski for 1:30 – 2:00 min.

Metcon (No Measure)

12 min. x

w/Partner – A/B Switch

A: 200′ farmer carry

B: Max reps SA DB curl w/half-curl static hold!