On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds:

Run 200m

8 Ring Rows

8 Push Ups

16 Walking Lunges

Weightlifting

Front Squat (Build to a heavy 3-rep)

Front Squat (4 x 4 @ 80-85% of your heavy 3-rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 Wall Ball

20 Ring Rows

20 Push Ups

20 KB Swings

20 Burpees