CrossFit On Track – CrossFit
Oh-we-oh-long-caaaaar-dio…
Warm-up
Warm-up
Warm-up (No Measure)
2 min Row
2 min Run
2 min Jumping Jacks/Jump Rope
+
8 min x
5-10 Reps Each
Power Clean
Shoulder to Overhead
Ring Rows
Push Ups
Metcon
Push Jerk (OPTIONAL 3 x 3; HEAVY)
Metcon (AMRAP – Rounds and Reps)
45 min AMRAP (medium pace)
3 Rounds
15 Shoulder to OH – 135/95
10 Deadlift
5 Power Clean
+
400m Run/400m Row
+
3 Rounds
30 Wall Ball
20 Toes to Bar
10 Ring Dips/Ring Push Ups
+
400m Row/400m Run
+
10 Rope Climb/30 Strict Pull Ups