CrossFit On Track – CrossFit

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Metcon

Metcon (Time)

WOD w/partner (synchro)

5 RFT

12 Synchro TTB

9 synchro BFB

6 synchro squat snatch 115/75

Metcon (No Measure)

EMOM x 20

min 1: 9 strict pull-ups

min 2: 9 front squats

min 3: 9 evil wheels

min 4: 9 deadlifts

@ 185/135

Accessory

Metcon (No Measure)

5 rounds for quality

10 strict TTB

10 bent-over rows

10 good mornings