CrossFit On Track – CrossFit

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Deadlift (5×5)

65%, 70%, 75%, 80%, ???

Dead stops, not TnG

Ideally, no belt

Use straps

Double overhand

Strict Pull Ups (5xAMRAP w/3 sec. negative)

Pull Ups with no kipping movement
Minimum of 6 reps

Between sets, do 15-20 KB pike crunch

Metcon (No Measure)

Every 2:30 x 5

6-12 pendlay row @ bodyweight

10 evil wheel

Metcon (No Measure)

Bench row

3x per side

3 weight drop set