CrossFit On Track – CrossFit
Pull-ups (Strict Pull-Ups:
5×6-12 AHAP)
Metcon (Time)
6x
8-15 Hang KB Cluster (2 KB, Heavy)
50 ft Front Rack KB Lunge
– work w partner, full round relay, 6 rounds each
– push heavy and fast, go as deep as you can unbroken; each round should be pretty close to an all-out effort since you’re getting a lot of rest
Metcon (Time)
Partner WOD
For Time:
Share the Load
100 Wall Ball
8 Rope Climb
200ft Sled Push (7/5)
8 Rope Climb
100 Cal Assault Bike
8 Rope Climb
200ft Sled Push
8 Rope Climb
100 Wall Ball
