CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

10 min x

150m Rowing Repeats

Metcon

Metcon (Time)

3 Rounds x

6 Burpees

6 Air Squats

6 Box Jumps

Run 100m

Rest 2 min between rounds

Weightlifting

20-rep Back Squat

20-10-10; heavier than last time

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min x

8/8 Step Ups

4/4 Single-Leg Burpees

16 Alternating Single-Arm KB Swings (55/35)