CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamic warm-up x 12 min

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

w/ partner – leapfrog by exercise

9 Cal Row

15 Wall Ball

9 Burpees

15 Box Jump Overs

60 ft Walking Lunge

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Rep Ladder

+3 Hand Release Push ups

+3 AbMat Sit Ups

40 Double Unders (it’s 40 every round)