CrossFit On Track – CrossFit

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Conditioning

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 walking lunges w/DB or KB 35/20

15 TTB

5/5 DB hang clean & jerk 50/35

Metcon (No Measure)

3 rounds

60 sec KB front rack hold

Superset

250m Row

Metcon (No Measure)

Bicep Curl

4×8-12

super set

GHD Situps

4×12-20 (optionally add weight)

super set

Bench Dip

4×10-30

Metcon (Time)

Accumulate 300 double unders in unbroken sets of 30, 50 or 100

OR

10 min. DU practice