CrossFit On Track – CrossFit

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Back Squat (Hatch: week 4, day 1)

8@65%

8@70%

6@80%

6@85%

Back Rack Lunge (4×16 alt. reverse lunge)

Last 2 sets at heaviest 16 rep weight

Metcon (Calories)

Bike Sprints

10 rounds x

30 sec sprint

45 sec rest

Metcon (AMRAP – Rounds and Reps)

6 min. AMRAP

12 burpee box jump overs

12 Am KBS @55/35