On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Run 200m

Weightlifting

Back Squat (4 x 6 reps starting at 65% and adding 5% per round)

Metcon (AMRAP – Rounds)

Team workout:

AMRAP

3 Wall Walks

Med Ball Volleyball – 3/5 Ball on one side

Tic-Tac-Toe – make 3 in a row

4-way Over/Under

1 Rope Climb

Tic-Tac-Toe Pickup Tag