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