CrossFit On Track – CrossFit

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Metcon (Time)

12-9-6

Push Press – 115/75

Hang Power Clean

Bar-Facing Burpees

Metcon (Weight)

9 min to build:

1 Hang Snatch+3 Overhead Squats

Metcon (AMRAP – Reps)

7 min AMRAP

Burpee Muscle Ups

– 100ft HS Walk every time before you start doing Burpee Muscle Ups after the first person

Metcon (Time)

For Time: (12 min cap)

50 Thrusters – 135/95

10 Rope Climb

40 Thrusters

8 Rope Climb

30 Thrusters

6 Rope Climb

Metcon (Time)

For Time:

2 working at a time

45 Synchro Bar-Facing Burpees

27 Synchro Deadlift – 340#

27 Synchro C2B

18 Synchro Deadlift

18 Synchro C2B

21 TTB w/ partner in hang

21 strict HSPU w/ partner in HS Hold

21 Synchro Bar Muscle Up

15 TTB w/ partner in hang

15 strict HSPU w/ partner in HS Hold

15 Synchro Bar Muscle Up

9 TTB w/ partner in hang

9 strict HSPU w/ partner in HS Hold

9 Synchro Bar Muscle Up