CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min.
7 ring rows
10 air squats
21 jump rope (single or double)
Weightlifting
Back Rack Lunge (Every 2 min. x 5 (10 min) – 20 alt rev. lunge)
With barbell on back / alternating reverse lunge – target is 135/95, but be reasonable.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD 1:
14 min. AMRAP
12 KB deadlift
9 KB clean
6 KB push jerk
Use 2 KBs – 53/35
In order to switch, partner must complete 30-50 double unders (pick a good challenge).
Metcon (AMRAP – Rounds and Reps)
Partner WOD 2:
14 min. AMRAP
12 burpee box jumps
24 KB swings (53/35)
36 double unders
In order to switch, partner must complete 200m run carrying a medball (20/14)
