CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
150m Rowing Repeats
Metcon
Metcon (Time)
3 Rounds x
6 Burpees
6 Air Squats
6 Box Jumps
Run 100m
Rest 2 min between rounds
Weightlifting
20-rep Back Squat
20-10-10; heavier than last time
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min x
8/8 Step Ups
4/4 Single-Leg Burpees
16 Alternating Single-Arm KB Swings (55/35)