CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

200m run

5 false grip ring rows

10 push-ups

15 air squats

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)