CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

30 Burpees

Run 400m

20 Burpees

Run 200m

10 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 Walking Lunges

12 Box Jumps

10 Toes to Bar

3 Bar Muscle Ups/6 C2B/6 Strict Pull Ups

Post-WOD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP x

10 Am. KB Swings

20 Hollow Rocks