CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

45 min AMRAP

21-15-9

HSPU

Pull Up



30 Burpees



21-15-9

Ring Dip

Toes to Bar



50 Cal Row



42-30-18

Alt Cheerleader Press

Alt Upright Row



100 AbMat Sit Ups

Metcon (Time)

STR ACC

For Time

10->1

Bench Press

Strict Pull Up

Strict TTB

Metcon (AMRAP – Rounds and Reps)

COND ACC:

“CINDY”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Metcon (No Measure)

Granite Games Prep:

4 Rounds

3-5 Synchro Ring MU

10 Synchro OH Squat – light

3-5 Synchro Bar MU

5 Synchro OH Squat – heavy

EMOM x 10

15 Synchro TTB

3 Rounds, Relay

3 Rounds

1 Rope Climb

6 Burpee Box Jump Overs

Rest 2 min

(3 rounds, rest, 3 rounds, rest, 3 rounds)