On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
5 Deadlift
5 Hang Power Clean
5 Push Press
150m Run or Row
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min (medium pace) x
40 Wall Ball
30 Box Jumps
20 Burpees
10 Ground to Overhead – 115/75
– ideally, power snatch
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Run 400m
200m Front Rack Carry
200m Farmer Carry
