On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds x
200m Row
15 KB Swings
10 Air Squats
5 Box Jumps
Weightlifting
Front Squat (10 x 3)
Find a moderately heavy weight and do 10 sets of 3 at that weight
Deadlift (Build to a heavy 5-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
10 Clean – 185/125
40 Wall Ball
80 Double Unders
