CrossFit On Track – CrossFit

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Warm-Up

3 Rounds

Row 250/200m

50′ Spiderman Crawl

8/8 Box step ups

Deadlift (3×3 @ 80%)

Quickly build to 80% and do 3×3

WOD (3 Rounds for time)

8 min. Window x 3

12-9-6-3 Deadlift

24-18-12-6 Wall ball

1st Round

DL @ 275/185

Heavy medball (30/20)

2nd Round

DL @ 225/155

Regular medball (20/14)

3rd Round

DL @ 185/125

LIGHT medball (14/10?)