On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds x

5 KB Swings

5 Burpees

5 Air Squats

Metcon

Metcon (No Measure)

Running Clock:

0-10 min

3 Rounds

21 Box Jump Overs

15 Burpees

9 Deadlift – 225/155

10-20 min

5 Rounds

30 KB Swings

20 Push Ups

20 to finish

5 Rounds

200 ft Crab Walk

200 ft Atlas Stone Carry

Post-WOD

Metcon (No Measure)

10 min x

15 Hollow Rocks

30-60 sec handstand hold