CrossFit On Track – CrossFit
Warm-up
(No Measure)
12 min x
Row 250m
Run 200m
15 KB Swings
Metcon
Metcon (No Measure)
30 sec on / 30 sec rest x 8
Box Jumps – 24/20
Metcon (AMRAP – Reps)
2 min on / 1 min rest x 4; start over after rest and accumulate as many Wall Ball as you can:
9 Burpees
9 Thrusters – 95/65
9 Toes to Bar
AMRAP Wall Ball
