On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

5 Burpees

5 Push Ups

5 Air Squats

10 Lunges

Weightlifting

Back Squat (4 x 2 @ 75% + 5% per set)

Front Squat (Build to a medium 5-rep; 4 x 5)

The goal is to practice the front squat a bit and get comfortable with the movement

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Run 200m

3 Deadlift @ 315/225

5 Pull Ups

10 Push Ups

15 Air Squats

– share 1 bar with a partner who has the same approximate weight scaling as you