CrossFit On Track – CrossFit

Squat and run test day! It’s finally here, like a fart you’ve been holding in for hours. Now, it’s time to push hard and try not to poop yourself!


Warm-up (No Measure)

2 min Run

2 min Row

2 min Jumping Jacks/Jump Rope


3 Rounds

1 min Dead Bug

1 min Spiderman Crawl


2 Rounds

15 Air Squats

15 KB Swings


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP (medium pace)

15 Back Squats – same wt. as last time

400m Run

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100 ft Walking lunges

100 ft Burpee Bounds

30 Step Ups