CrossFit On Track – CrossFit

Warm-up

(No Measure)

8 min x

150m Row

5 Box Jumps

10 Air Squats

10 Ring Rows

Metcon

Metcon (Weight)

“Deadlift Deload”

3 x 30 American KB Swings

– No ugly reps!!

Metcon (Weight)

EMOM x 10

20 sec AMRAP Thruster – 95/65

40 sec Shuttle Run

– avoid walking 🙂

Metcon (AMRAP – Rounds and Reps)

WOD:

Level I

10 min AMRAP

10 ring rows

20 Walking Lunges

30 AbMat Sit Ups

Level II/III

10 min AMRAP

10 Pull Ups

20 Walking Lunges

30 AbMat Sit Ups