On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
150m Row
12 KB Swings
9 Air Squats
6 Burpees
Weightlifting
Back Squat (4 x 10 @ 55% +5% per set)
Metcon (Time)
5 Rounds for Quality
12 Alternating Front Rack Reverse Lunge
9 Romanian Deadlift
6 Hang Power Snatch
– 115/75