CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

+

3 Rounds of Barbell Complex I

6 reps each

Upright Row

Squat and Row

Muscle Snatch

Overhead Squat

Bentover Row

Metcon

Metcon (AMRAP – Reps)

15 min Clock:

5 Rounds

10 Strict Pull Ups

10 Strict HSPU

+

with time remaining, AMRAP Snatch at 70%

Metcon (Time)

“Team Frelen”

3 Rounds, share the load

Run 400m

21 Thrusters – 95/65

12 Pull Ups

Metcon (AMRAP – Reps)

Tabata Push Ups