On Track CrossFit – CrossFit


Warm-up (No Measure)

5 Rounds x

4 Burpees

6 Air Squats

8 KB Swings


Back Squat (4 x 8; start at 60%, +5% per set)

Post top weight


Metcon (Time)

Start in waves, to maximize rower availability:

6 Rounds x

Row 250m

12 Clean and Jerk – 135/85

Run 200m

Rest 2 min

Score is your worst round, go all out on each round