CrossFit On Track – CrossFit
Deadlift (5-3-3-3-2-2)
5@70%
3@75%
3@80%
3@85%
2×2@85+%
Metcon (Time)
WOD A
20 Wall balls
20 Abmat sit-ups
3 Clean & Jerk @ 185/125
WOD B
20 Wall balls
20 Abmat sit-ups
7 muscle-ups (RX+ = ring)
Choose to start with WOD A or B
4 rounds of WOD A or B
–2 min. rest
2 rounds of WOD B or A (opposite of what you started with)
Metcon (No Measure)
Accessory Work (pick 1 or 2)
EMOM x 10
Push-ups
DB bicep curls
EMOM x 10
10/8 cal assault bike sprint
10->1
Bench press @ BW
Strict Pull-Ups
Hollow rock Tabata