CrossFit On Track – CrossFit

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Warm-up (No Measure)

3 Rounds x

Row 250m

10 Air Squats

25′ Walking Lunge

+

3 Rounds x

8 KB Goblet Squats

16 KB Swings

32 Jump Rope

Clean (3×3 @ 80-85%)

Back Squat (Build to a heavy 5-Rep)

Metcon (Time)

7 Rounds for Time:

12 Alt Front Rack Reverse Lunge – 135/95

9 Shoulder to Overhead

Metcon (Time)

Core Work:

4 Rounds x

20 GHD Sit Ups

1 min Front Rack Hold w/ 2 KB