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