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