CrossFit On Track – CrossFit

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Metcon (No Measure)

15 min. @ medium pace

Run 400m / Row 500m (alternate each round)

15 Deadlift @ 50% 1RM

12-15 TRX Pike OR 20-30 TRX mountain climbers

Metcon (No Measure)

5×7-12 ring dips; AHAP w/good range of motion

5×10-20 GHD back extensions


5×15-20 Am. KB swings

5x100m KB farmer carry

Metcon (No Measure)

10 min. AMRAP for quality

Alternating Turkish Get-Ups

Metcon (AMRAP – Reps)

7 min. AMRAP

Double unders

Do 5 burpees each time you break double-unders.
Score is total double-unders – add your burpee count to the comments. It’ll be FUN!