CrossFit On Track – CrossFit

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Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

32 American KB Swings (55/35)

16 HSPU

32 Cal Row

16 HSPU

32 Burpees

16 HSPU

Metcon (Weight)

Strength:

Push Press – 5×5, All Heavy

…then..

12 min AMRAP

14/11 Cal Bike

Max Unbroken RIng DIps

Metcon (Time)

Conditioning

10 Rounds for Time

200m Run

20 DB Push Press

…then…

EMOM x 10

10 Push Ups

10 Hollow Rocks