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