CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
250m Row
15 Air Squats
12 Power Clean (empty bar)
9 Thrusters
Weightlifting
Back Squat (1 x 20 5-10# heavier or 1 x 5 AHAP)
Metcon
Metcon (Time)
For Time:
10->1
Power Clean
1->10
Front Squat
@70% 1RM Power Clean
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Full Round Relay with Partner
20 Alt. Reverse Lunges w/ Barbell overhead – 115/75
10 Box Jumps
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
relay w/ partner
15 cal row
or
15 cal bike