CrossFit On Track – CrossFit

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Warm-up (No Measure)

12 min x

Row/Bike/Ski 1 min (rotate through each round)

100 ft Walking Lunge w/ 10# plate overhead

10 Hollow Rocks

1 min Gymanstics Plank

Power Clean (15 min window; skill or building sets of 3)

Metcon (AMRAP – Rounds and Reps)

WOD:

14 min AMRAP

12 Alt Reverse Lunge @ 115/75

8 Box Jumps

24 KB Swings

Metcon (No Measure)

Core Work:

5 Rounds x

20 GHD Sit Ups

15 Barbell Hip Thruster – 275/185