CrossFit On Track – CrossFit
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)