On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

150m Row

12 KB Swings

9 Air Squats

6 Burpees

Weightlifting

Back Squat (4 x 10 @ 55% +5% per set)

Metcon (Time)

5 Rounds for Quality

12 Alternating Front Rack Reverse Lunge

9 Romanian Deadlift

6 Hang Power Snatch

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