CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
Run 400m
50 Jump Rope Singles
5 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
7 Deadlift
7 Power Clean
7 Hang Power Clean
7 Push Press
12 Burpees
– 115/75
– Rx+ 135/85
Metcon (Calories)
5 x 90 sec max effort Row
Rest 90-120 sec between efforts.
Score is total calories across all 5 rows