CrossFit On Track – CrossFit
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