CrossFit On Track – CrossFit

Squat and Run! Time to start putting the proverbial pedal to the metal!

Warm-up

Warm-up (No Measure)

2 min Row

2 min Run

2 min Jump

+

8 min x

Ladder Drills

Weightlifting

Back Squat (OPTIONAL Build to a heavy 3-rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

Squat and Run

20 min AMRAP

15 Back Squat

400m Run
Try to beat your last score!

Post-WOD

Metcon (AMRAP – Rounds)

EMOM x 10

15 KB Swings (light)

10 Air Squats

5 Box Jumps