09/03/2018

CrossFit On Track – CrossFit

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Warm-up

Warm-up (No Measure)

5 min: Run / Bike / Row

3 rounds

6 push ups

9 KB swings

12 lunges

+

3 rounds

12 hollow rocks

10 alt. side mountain climbers

8 football burpees

+ 3 rounds (building)

5 deadlift

5 power clean

5 thrusters

Metcon

Metcon (No Measure)

THE GAUNTLET

Teams of 2 or 3

Running clock:

0-10 min – BUILD IT!

Build deadlift AHAP

10-20 min. – SHARE IT!

AMRAP – Share the load

30 TTB

30 Thrusters 95/65

30 wall balls

20-30 min. – ALL TOGETHER!

AMRAP; together

20 synchro push-ups

20 synchro sit-ups

20 synchro air squats

30-40 min. – FINISH IT!

For time (10 min. cap)

30 power clean @ 225/155

By |2018-09-01T20:00:00+00:00September 1st, 2018|Workouts|Comments Off on 09/03/2018