CrossFit On Track – CrossFit

(No Measure)

8 min AMRAP

200 ft shuttle run

15 Russian KB swings (55/35)

10 Airsquats

5 Inchworms

Metcon (Weight)

25 min- Build to a heavy 3 rep deadlift

Find your heavy 3 rep pretty quickly. With the remaining time, do 250m rowing sprints and 5 reps of 50-60% of your heavy 3 with a full rest. You will continue this until the 25 mins is up.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Level I:

10 Hand release pushups

60 Jump rope singles

10 Abmat sit ups

60 Jump rope singles

10 Burpees

Level II:

10 HSPUs

30 Unbroken DUs

10 Weighted abmat sit ups (35/25)

30 Unbroken DUs

10 Burpees

Level III:

10 Strict HSPUs

50 Unbroken DUs

10 Weighted abmat sit ups (45/35)

50 Unbroken DUs

10 Burpees with a bar touch