CrossFit On Track – CrossFit

Run and Squat… Round 3!!


Warm-up (No Measure)

8 min x

200 ft Shuttle Run

50 ft Walking Lunge

12 Air Squats


3 Rounds

1 min Dead Bug

1 min Spiderman Crawl


Overhead Squat (OPTIONAL 5 x 1; at same heavy weight)

Optional pre-workout


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

12 Back Squat – same wt. as before

300m Run

Metcon (AMRAP – Rounds and Reps)

12 min x

6/6 Step Ups on a low box (20/16)

6 Burpee Box Jumps

6/6 Pistols to low box


Muscle-ups (OPTIONAL EMOM x 10; medium set size)

Pick a Medium set size that you can do every minute. Scale to Ring Pull Ups or Ring Dips if you can’t do MUs.