CrossFit On Track – CrossFit

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Weightlifting

Shoulder Press (5×6-10)

Do 15-20 GHD or Abmat Sit-ups Between Sets

Metcon

Metcon (Time)

10 Rounds for time (Partner WOD)

7 ring dips / Ring muscle ups

7 Power Cleans @ 135/95

7 HSPU

7 pull-ups / BMU

7 Jerks @ 135/95

7 Toes to Bar

Post-WOD

Bench Press (4×8-10)