CrossFit On Track – CrossFit

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Deadlift (1X15 @ 60%)

2X12 @ 20-30%

5X12 @ 50%

1X15 @ 60%

Metcon (No Measure)

Skill: Pull-Ups

-Kipping / Butterfly / C2B

18 Sec AMRAP EMOM x 4

-Designed to find difficulty for WOD

CAN be multiple sets within the 18 seconds

-Higher difficulty skill

RPE=7-8

Should feel almost like an all-out effort with each set.

Metcon (Time)

6 rounds for time (RPE=7-8)

X pull-ups

2×50′ shuttle sprint

4 wall walks

2×50′ shuttle sprint

Metcon (No Measure)

4 Rounds x

7 Strict Chin Ups

14 Ring Rows

21 DB Upright Row

Rest 2 minutes.