CrossFit On Track – CrossFit
Warm-up (No Measure)
With a partner
10 min. x
Row 250/200m
Relay Style – try to increase pace each interval
Power Clean
5@60%
3@70%
3@75%
3×2-3 @ 80%
Deadlift (3×3 @ 75%)
Metcon (AMRAP – Reps)
EMOM x 16
Min 1: Max reps unbroken strict pull-ups
Min 2: Max Reps unbroken HSPU (or strict HSPU)
Min 3:
3 Deadlift
2 Power Clean
1 Rope Climb (legless optional)
Min 4: Rest