CrossFit On Track – CrossFit
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