On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 x 250m Row; cycle through rowers as needed
Metcon
Metcon (AMRAP – Rounds)
20 min x
15 Power Clean – 135/95
+
3 Rounds
6 Bar Facing Burpees
12 Air Squats
24 Double Unders
+
400m Run
Metcon (AMRAP – Rounds)
20 min AMRAP
20 Alt. DB Snatch
+
3 Rounds
24 Walking Lunges
12 Med Ball Transfers
6 Shoulder to Overhead – 135/95
+
400m Run