CrossFit On Track – CrossFit

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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