On Track CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds x

Row 250m

Run 200m

15 KB Swings

10 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min x

Odd-man out, two working at a time

30 Synchro American KB Swings

30 Synchro KB Goblet Squats

30 50-ft Relay Sprints

Metcon (Time)

For Time:

3 Rounds, Full-round relay each person

15 Box Jumps

10 Deadlift – 185/135

5 Bar-Facing Burpees

+

300 Wall Ball

– Each partner works in 15-rep increments

+

3 Rounds Each

20 (guys)/15 (girls) cal Row