CrossFit On Track – CrossFit

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Warm-up

Metcon (No Measure)

8 min x

150m Row

10 Walking Lunge

5 Air Squats

Weightlifting

Back Squat (5 x 5; buildng AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

21 DB Snatch

15 Air Squats

9 Burpees

Metcon (No Measure)

10 min AMRAP

15 Cal Row

20 GHD Sit Ups