CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

7 thrusters

7 ring rows

14 Double Unders/28 singles

14 AbMat Sit ups

Weightlifting

Deadlift (3 x 3 Heavy)

Back Squat (3 x 10, medium or 60%)

Metcon (Weight)

4-5 Rounds

8/8 Reverse Lunge

8 Romanian Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Push Ups

10 Abmat Sit Ups