CrossFit On Track – CrossFit
Warm-up
(No Measure)
12 min x
40 Jump Rope Singles
30 KB Swings
20 Push Ups (easy)
10 Pull Ups (banded strict)
Weightlifting
Push Jerk (5 x 3; heavy)
Metcon
Metcon (AMRAP – Rounds)
20 min AMRAP
50 KB Swings
40 Push Ups
30 Deadlift – 115/75
20 Push Jerk – 115/75
10 Pull Ups
