CrossFit On Track – CrossFit

Warm-up

(No Measure)

10 min x

10 Push Ups

10 Ring Rows

10 AbMat Sit Ups

10 Air Squats

Metcon

Metcon (Time)

For Time:

In teams of 3/2( Rx+)

100 Cal Row

100 Box Jump Overs, 24/20″

100 Thrusters, 95/65

100 TTB

100 Thrusters, 95/65

100 Box Jump Overs, 24/20

100 Cal Row

Metcon (Weight)

8 min (post-WOD) to build to a heavy single Thruster

– score is average thruster weight for your team (teams will divide by the number of teammates)

– Rx and scaled teams can be from the rack

– Rx+ teams must be a squat clean thruster from the floor