09/21/2016

On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds x

5 Burpees

10 Air Squats

15 KB Swings

Metcon

Metcon (No Measure)

4 Rounds; 1 min Max Effort, 20 sec Transition:

Row

Burpee

Wall Ball

Double Unders

KB Swing

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Run 400m

15 Overhead Squats/Front Squats

– 95/65