CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

AS RX Granite Game Workout #2

8MIN AMRAP

8 Ring Muscle Ups

12 Snatch (115lbs/75lbs)

– 2min rest before starting workout #3-

Metcon (AMRAP – Rounds and Reps)

ASRX Granite Games Workout #3

10MIN AMRAP

15 Calorie Row

12 Shoulder-To-Overhead (115lbs75lbs)

9 Box Jump Overs (24in/20in)

Metcon (No Measure)

Strength Accessory:

Bench Press // Strict Toes to Bar

4-5 x 6-8 // 4 x 6-12

Bench Row // Evil Wheel

4 x 8-15 per arm // 4 x 10

Landmine Towel Row // Single Arm Fisherman (Arnold) Press

3-4 x 8-12 // 3-4 x 8-12 per arm, kneeling position

Metcon (AMRAP – Rounds and Reps)

Conditioning Accessory:

20 min AMRAP

+2 Strict Pull Ups

+3 Push Ups

+4 Am KB Swing – 55/35