CrossFit On Track – CrossFit


Warm-up (No Measure)

8 min x

Run 200m

15 KB Swings

10 Walking Lunges

5 Box Jumps


3 Rounds

1 min Dead Bug

1 min Spiderman Crawl


Back Squat (Build to a heavy 4-rep Back Squat in 15 min)

Back Squat (Do 1 max rep set at 90% of the weight you built)


Metcon (AMRAP – Reps)

20 min AMRAP

Team Bump

1) 100ft Heavy Sled Push or Pull

2) Max Reps HSPU or Ring Push Ups

3) Max Reps Overhead Walking Lunge (w/ Plate)

4) Max Calorie Row
While the sled is getting pushed, the other stations are trying to accumulate as many reps as they can. Station bump rotation, total reps is your score!