CrossFit On Track – CrossFit

View Public Whiteboard

Power Clean + Jerk (3 reps EMOM x 10)

Medium to heavish weight

Drop singles

Rapid Single-style on catch + drive

Romanian DeadLift (RDL) (5×8-12 reps; medium load; building if reasonable)

RDL OR Trap bar

Between sets, SKI :90 sec. at a hard pace (1000/800 cal/hr)

Metcon (No Measure)

6 rounds:

20 strokes on rower (as hard as possible)

15 ring rows

10 strict TTB

Rest 1:1

Metcon (No Measure)

EMOM x 10

10 bicep curls

10 skull crushers