On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 x 250m Row; cycle through rowers as needed

Metcon

Metcon (AMRAP – Rounds)

20 min x

15 Power Clean – 135/95

+

3 Rounds

6 Bar Facing Burpees

12 Air Squats

24 Double Unders

+

400m Run

Metcon (AMRAP – Rounds)

20 min AMRAP

20 Alt. DB Snatch

+

3 Rounds

24 Walking Lunges

12 Med Ball Transfers

6 Shoulder to Overhead – 135/95

+

400m Run