CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
5 Pull Ups
10 Push Ups
15 Air Squats
+
5 min x
20 KB Swings
10 Hollow Rocks
Metcon
Metcon (No Measure)
5 min at each Station, 2 min transition; yo should be able to do each station twice:
A:
5 Atlas Stone to Shoulder
5 Burpees Over Stone
B:
5 Fat Bar Squat Clean
5 Fat Bar Push Jerk
5 Bar Facing Burpees
C:
1-2 Rope Climb
100m Run
Post-WOD
(AMRAP – Rounds and Reps)
10 min AMRAP
12 Alternating Sledge Hammers to Tire
3 Tire Flips
Feel free to do this with heavier tires and an assisting partner!