CrossFit On Track – CrossFit
Warm-up
(No Measure)
10 min x
10 Air Squats
8 Push Ups
6 Pull Ups
4 Toes To Bar
Metcon (Time)
Partner WOD:
(Teams of 2, one person working at a time. Each person will do 3 sets of the listed exercise as a relay)
3 x 30 Air Squats, per person
3 x 25 Push Ups, per person
3 x 20 Wall Ball
3 x 15 Pull Ups
3 x 10 Burpees
Metcon (AMRAP – Reps)
Partner WOD:
6 Rounds
Partner 1: 1 min max reps toes to bar
Partner 2: 1 min max reps thrusters
– Rx: 95/65#
– Scaled: 65/45#, med ball abmat situps w/ 14#
Lasts a total of 12 minutes, a full round is 1 min of TTB and 1 min of Thrusters, or vice versa.
