CrossFit On Track – CrossFit
Warm-up
Metcon (No Measure)
8 min x
150m Row
10 Walking Lunge
5 Air Squats
Weightlifting
Back Squat (5 x 5; buildng AHAP)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
21 DB Snatch
15 Air Squats
9 Burpees
Metcon (No Measure)
10 min AMRAP
15 Cal Row
20 GHD Sit Ups