CrossFit On Track – CrossFit

Metcon (AMRAP – Reps)

Toes to Bar

L3 – 4 x Max reps unbroken +200m Run

L2 – EMOM x 10 3-5 Reps at best difficulty + 100m Run

L1 – EMOM x 10

min 1: Practice Pendulum Swing

min 2: Max Reps Hollow Rocks

Metcon (AMRAP – Reps)

HSPU

L3 – 4 x Max Reps unbroken + 200m Run

L2 – EMOM x 10 1-3 HSPU at greatest difficulty + 100m Run

L1 – 5 min to build a medium Push Press; then EMOM x 5 10-20 Push Press

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Strict Pull Ups

10 Ring Dips

15 American KB Swings – 70/55