CrossFit On Track – CrossFit

Warm-up

(No Measure)

3 Rounds

5 Pull Ups

7 Air Squats

9 Hollow Rocks

+

3 Rounds

5 Bentover Row

5 Hang Power Clean

5 Thruster

– empty bar

Metcon

Metcon (AMRAP – Rounds and Reps)

2 min on/2 min off x 6

6 Squat Clean Thruster

6 Bar Facing Burpees

– each round of this is a sprint

– pick up where you leave off each round

– score is total number of rounds completed

Level II: 95/65

Level III: 115/75
Level I – VERY DIFFERENT

3 Rounds

2 min Row

2 min Rest

2 min Burpees

2 min Rest

Metcon (AMRAP – Reps)

EMOM x 10

Min 1: 30 sec max reps Pull Ups (or C2B)

Min 2: 30 sec max reps Double Unders
score this as least number of reps double unders and pull ups in any round