CrossFit On Track – CrossFit

 

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Warm-up

Warm-up (No Measure)

10 min x

Row 150m

12 Lunges

9 Football Burpees

6 Box Jumps

Weightlifting

Back Squat (3 Reps EMOM x 10 @ 77-82%)

Deadlift (Build to a heavy 3-rep deadlift)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Front Squat – 155/105

6 Push Jerk

50 Double Unders