On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Easy Pace:
Row 500m
Run 400m
25 Burpees
Metcon
Metcon (No Measure)
EMOM x 21
Min 1: 20 Air Squats
Min 2: 15 Cal Row
Min 3: 10 Burpees
Metcon (AMRAP – Rounds)
15 min AMRAP
Run 100m
Rest 20 seconds
Metcon (AMRAP – Reps)
10 min AMRAP
Turkish get Ups, alternating