CrossFit On Track – CrossFit

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Warm-up (No Measure)

5 min x run/walk

+

3 rounds

16 deadbug

12 deadlift (empty barbell)

30 sec. plank

Deadlift

1×12 @ 25-35%

5×12 @ 55%

1×15 @ 65%

Skill

Rope climb

Skill + scaling

Quick build on power clean to prep for wod.

Metcon (No Measure)

EMOM x 20

min 1: max rope climbs

min 2: max HS hold

min 3: max farmer carry

min 4: 3 power clean @ 80%

Post-WOD

2 min A / 1 min B

A: Row until you hit 3K meters

B: 10 evil wheel