On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

15 KB Swings

10 Air Squats

5 Burpees

Metcon

Metcon (AMRAP – Reps)

2 Rounds; A-B-C-A-B-C

A: 4 min AMRAP

7 Deadlift – 225/155

13 Bar Facing Burpees

Rest 2 min

B: 4 min AMRAP

10 Cal Row

20 Wall Ball

Rest 2 min

C: 4 min AMRAP

5 Burpees

10 Burpee Box Jumps

15 Box Jumps

Rest 2 min