04/01/2016

CrossFit On Track – CrossFit

Enjoy the new and unexpected!!

Warm-up

Warm-up (No Measure)

10 min x

12 Wall Ball

7 Box Jumps

3 Burpees

Weightlifting

20-rep Back Squat (20-10-10)

20-10-10; heavier than last time

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP for FUN!

5 Atlas Stone Over Shoulder

3 Rope Climb

1 Bar Muscle Up/3 C2B Pull Up

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30/50 Double Unders/Single Unders

15 AbMat Sit Ups

12 Pull Ups

9 Handstand Push Ups/Hand release Push UPs