CrossFit On Track – CrossFit

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Metcon (No Measure)

Running Clock

0-10 min

3 Rounds

12 Hang Power Clean – 115/65

36 Wall Ball

60 Double Unders

…then…

10-20 min

7 Rounds

9/7 Cal Row

7 Burpees

7 HR Push Ups

…then…

20-30 min

AMRAP

10 Back Squat – 115/65

2 Wall Walk/25 ft HS Walk

…then…

30-40 min

AMRAP

30 KB Swings

20 AbMat Sit Ups

10 Shoulder to Overhead – 115/75

40 min to finish

Accumulate 3 min in an L-Sit or a Plank