CrossFit On Track – CrossFit

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Bench Press (10-8-6-4-2)

Between sets, do 15-20 GHC or Abmat Sit-ups (between = 4x).

Bench Press (3×10-12 @ 80% of your heavy 2-rep)

Row or Bike @ aerobic pace for 2 min. BEFORE each set (a total of 3x)

Metcon (AMRAP – Rounds and Reps)

24 min. AMRAP

200m Run

10 pull-ups

20 push-ups

30 air squats

*Optional weight vest