CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

500m row

+

Butt kickers

Frankenstein (toe touches)

Walking knee hug

Over/under fence

Duck walk

Inch worms

+

6 min. foam roll

2 min. piriformis

2 min. IT band

2 min. quads

Metcon

Age Online Qualifier 18.1 (Time)

For time

1 rope climb

4 thrusters 135/95

2 rope climbs

8 thrusters

3 rope climbs

12 thrusters

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.