CrossFit On Track – CrossFit

Metcon (Time)

0-10 MIN

3 Rounds

Run 400m

21 KB Swings

12 Pull Ups

10-20 min

5 Rounds

15 Wall Ball

30ft Single Arm OH Walking Lunge (L)

30ft Single Arm OH Walking Lunge (R)

20-30 min

5 Rounds

2 Rope Climbs

15 Burpee Box Jump Overs – 24/20

30 min to Finish

10 Rounds

2 Muscle Ups

4 Burpees

8 Alt. DB Snatch