CrossFit On Track – CrossFit

Warm-up

Warm-up (No Measure)

10 min x

5 Pull Ups

10 Push Ups

15 Air Squats

+

5 min x

20 KB Swings

10 Hollow Rocks

Metcon

Metcon (No Measure)

5 min at each Station, 2 min transition; yo should be able to do each station twice:

A:

5 Atlas Stone to Shoulder

5 Burpees Over Stone

B:

5 Fat Bar Squat Clean

5 Fat Bar Push Jerk

5 Bar Facing Burpees

C:

1-2 Rope Climb

100m Run

Post-WOD

(AMRAP – Rounds and Reps)

10 min AMRAP

12 Alternating Sledge Hammers to Tire

3 Tire Flips
Feel free to do this with heavier tires and an assisting partner!