CrossFit On Track – CrossFit

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Back Squat (5×5; all heavy, buidling – record heaviest)

Starlord (Time)

In M/F Pairs:

12 min Cap

40 HSPU – Share the Load

30 Synchro Wall Ball – 30/20

20 Synchro Med Ball Clean – 30/20

75/75 Double Under

20 Synchro Med Ball Clean – 30/20

30 Synchro Wall Ball – 30/20

40 HSPU – Share the Load

– Pair 1 goes, 12 min cap; then Pair 2 goes 12 min Cap

– Score 1 is 1st pair time , Score 2 is 2nd pair time

Int:

HSPU scales to Shoulder to Overhead @ 135/95

Med Ball weight is 20/14

Scaled:

HSPU scales to Hand Release Push Ups

Med Ball weight is 14/10

Double Under scales to Single Unders

Metcon (No Measure)

Strength:

12 min AMRAP

3-person relay

100ft Sled Push; very heavy

Conditioning

EMOM x 12

14/11 Cal Assault Bike