On Track CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 Rounds
5 Air Squats
5 Push Ups
5 Ring Rows
5 Sit Ups
Gymnastics
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
30 Double Unders
10 Wall Ball
Metcon (Time)
For Time:
100 Toes to Bar
(6 min Cap)
Weightlifting
Metcon (No Measure)
5 Rounds
8-12 Bentover Rows
8-12 Ring Dips
4 Rounds
10-20 Push Ups
10-20 Ring Rows
4 Rounds
15 American KB Swings
15 Hollow Rocks
15 Reverse Flyes
