CrossFit On Track – CrossFit

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Deadlift

3×6 @ 70-75%

2×5 @ 80%

2×2-3 @ 85%

Metcon (No Measure)

Conditioning (medium / aerobic pace)

24min x

16 TTB or GDH sit-ups

12 burpee DB deadlift

16 DB Pike Crunch

9 burpee DB clean & jerk

16 hollow-rocks

6 devil’s press

Metcon (Time)

Post WOD (pick 1 or 2)

a. Annie (50-40-30-20-10 abmat situps / double unders)

b. Double Under Practice x 5-10 min.

c. HS Walk Practice x 5-10 min

d. 5 rounds for time

25′ HS Walk

3 muscle-ups (ring?)

30 double unders
Only log a score for option D