On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Easy Pace:

Row 500m

Run 400m

25 Burpees

Metcon

Metcon (No Measure)

EMOM x 21

Min 1: 20 Air Squats

Min 2: 15 Cal Row

Min 3: 10 Burpees

Metcon (AMRAP – Rounds)

15 min AMRAP

Run 100m

Rest 20 seconds

Metcon (AMRAP – Reps)

10 min AMRAP

Turkish get Ups, alternating