On Track CrossFit – CrossFit

Warm-up

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Metcon

Metcon (Time)

In teams of 2 or 3:

21-15-9

Thruster – 135/85

C2B

+

21-15-9

Squat Clean – 165/115

Strict Ring Dips

+

21-15-9

Deadlift – 265/165

Strict Handstand Push Ups

+

Synchro Helen

All Together and sychronized

3 Rounds

400m Run

21 Am. KB Swings

12 Pull Ups