CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
10 min x
10 Ring Rows
10 Push Press (light or empty bar)
10 AbMat Sit Ups
10 KB Swings
Metcon
Metcon (AMRAP – Rounds)
2 person Partner WOD:
14 min AMRAP, full round relay
Partner must hold at the bottom of the squat while partner is moving…
15 American KB Swings – 70/55
12 Pull Ups
9 HSPU
If you need to do 3 person…
14 min AMRAP, full round relay
Both partners must hold at the bottom of the squat while partner is moving…
12 American KB Swings – 70/55
9 Pull Ups
6 HSPU
Scale HSPU with HR Push Ups
Weightlifting
Metcon (Time)
For time, 10 min Cap
Ground to Overhead
Both partners must complete the follow work, one at a time:
5 Reps at 185/105
4 Reps at 205/115
3 Reps at 225/125
2 Reps at 245/135
1 Rep at 265/145
Scale so that you can finish at about 90-95% of your 1RM Clean and Jerk
If you need to do 3-person, add 3 minutes
Metcon
Metcon (Time)
For Time:
2-person Team
70 Power Snatch – 115/75
50 Toes to Bar
30 Thrusters – 115/75
3-person Team
100 Power Snach – 115/75
70 Toes to Bar
50 Thrusters – 115/75
