CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

15 KB Swings

12 Walking Lunges

9 Ring Rows

6 Push Ups

Metcon

Metcon (Time)

Partner WOD:

Share the load

One partner working at a time

100 Air Squats

80 Push Ups

60 Ring Rows

80 Push Ups

100 Air Squats

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

Full round relay

20 Wall Ball

10 Burpees

Metcon (AMRAP – Rounds and Reps)

8 min:

Partner Relay

1 Round of Cindy while your partner holds a handstand

5 Pull Ups

10 Push Ups

15 Air Squats