CrossFit On Track – CrossFit

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Power Clean (EMOM x 10)

3-5 reps @ medium weight (70-80%)

Drop singles

Metcon (No Measure)

3 min. ON / 1 min. rest x 4

20 C2B

75 Double Unders

10 Devil’s Press (50/35)
Intermediate:

20 pull-ups

35 DU

10 Dev. Press (35/20)

Scaled:

20 ring rows

15 cal ski erg

10 burpees

Metcon (No Measure)

Strength:

4 rounds x

6-10 Pendlay row @ medium to heavy wt

15 GHD sit-ups

15 ring rows

15 hollow rocks

4 rounds x

8-12 DB Bicep Curls

10-15 DB Bent over Row

15-20 banded pull-over

3 rounds x

Drop set bicep curl

15 evil wheel

Metcon (No Measure)

Conditioning:

20 min. AMRAP

1:15 row

10 box jumps

1:00 row

15 ring rows

:45 row

20 KB Swings

Rows should be @ 80-90% max effort

No jogging 😊