CrossFit On Track – CrossFit
Warm-up
(No Measure)
5 Rounds x
Run 200m
10 Air Squats
Gymnastics
Pistols (10 min x progression)
Weightlifting
Back Squat (3 x 10 at medium weight)
Deadlift (Build to a heavy 3-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min x
Run 400/Row 500
+
3 Rounds
7 Hang Squat Clean – 95/65
7 Bar-Facing Burpees
7 Toes to Bar
+
Row 500/Run 400
+
3 Rounds
7 Goblet Squats
7 Am. KB Swings
7 Burpees
