CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

5 Pull Ups

10 Push Ups

15 Air Squats

Weightlifting

Back Squat (20-10-10 @ 60%)

Shoulder Press (5 x 5 Building Heavy)

Between sets, do a 30-sec max rep set of pull ups (any kind)

Metcon

Metcon (AMRAP – Reps)

Tabata 1:

Push Ups – 8 x 20 on / 10 off

Ring Rows – same

– score is worst round of push ups + worst round of ring rows