CrossFit On Track – CrossFit

Squaaaaat and Ruuuuuun! The run is a bit longer this time, which should make the squats go by a little easier.


Warm-up (No Measure)

2 min Row

2 min Run

2 min Jump Rope or Jumping Jacks


3 Rounds

1 min Spiderman Crawl

1 min Dead Bug


3 Rounds

8 Atlas Lunge

6 Air Squats

4 Box Jumps


Hang Clean (OPTIONAL 3 x 3; all heavy)


Metcon (No Measure)

2 x Dot Drill (full speed)


8 min x Ladder Drill Variations


8 min x Depth Drop Variations


Metcon (AMRAP – Rounds and Reps)

Squat and Run:

20 min AMRAP

12 Back Squats @ weight you used last time

400m Run


Metcon (No Measure)

15 min x

12 Heavy or Double KB Swings

15 Hollow Rocks

20 Cal Row