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