CrossFit On Track – CrossFit

Metcon (Weight)

Teams of 2

8 min to build to heaviest complex:

Squat Clean Thruster + Hang Squat Clean + Jerk (any)

Score is total weight

Metcon (AMRAP – Rounds and Reps)

Leapfrog Relay x 9 min

30 Wall Ball

20 Toes To Bar

10 Deadlift – 225/155

Leapfrog:

A – WB

B – TTB

A – DL

B – WB

A – TTB….

Metcon (AMRAP – Reps)

Share the Load – 12 min AMRAP

50 Cal Row

50 HSPU

50 Cal Row

AM. KB Swings (70/55)

50 Cal Row

50 C2B

Metcon (Time)

In conjunction with WOD 5…

Pick a side, both partners go at the same time (7 min Cap)

A:

3 RFT

12 Hang Power Clean – 115/75

9 Push Jerk

6 Burpees

B:

12 KB Deadlift – 55/35 (2 KBs)

9 KB Clean

6 KB Jerk

Score is time for both parts to be finished

Metcon (AMRAP – Reps)

In conjunctions with the A/B WOD from above,

once both teammates have finished A and B and

recorded a score, they will begin completing as many

reps as possible in the time remaining (7 min from

the start of A/B):

Ring Muscle Ups

– act one at a time

– if no one can do muscle ups, take a 0