CrossFit On Track – CrossFit
Front Squat (Build to 3-rep max)
Deadlift (1×5 AHAP)
Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP
3 rounds
60′ OH walking lunge
15 ring dips
3 rounds
15/15 weighted step up
15 HSPU
3 rounds
30 jumping split lunge
15 HR Push-ups
SCORING
Completing all of this = 1 round
OH lunges = 1 rep per 5 feet