CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

12 min x

Row 15/12/ cal

12 push-ups

9 pull-ups or ring rows

6 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min. AMRAP

9 SDLHP – 95/65

12 push-jerk – 95/65

15 air squats

Weightlifting

Back Squat (5×5 @ 90% of 5RM)

Deadlift (1×5 heavy)