12/08/2017

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