CrossFit On Track – CrossFit

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Metcon (Time)

For Time:

40/32 Cal Row

+

3 Rounds x

15 Burpee Box Jump Overs

30 Wall Ball

+

40/32 Cal Row

Metcon (AMRAP – Rounds and Reps)

12 min x

100ft Walking Lunge (optional DBs)

15 DB Push Press

+

EMOM x 5

30-50 Double Unders

Metcon (Time)

4 Rounds x

30-60 sec Heavy Front Rack Hold

25 AbMat Sit Ups

1 min Gymnastics Plank