CrossFit On Track – CrossFit

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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