On Track CrossFit – CrossFit
Metcon (AMRAP – Rounds)
EMOM x 14
min 1: 10 Thrusters @ 95/65
min 2: 10 Bar-Facing Burpees
Pull-ups (10 sec AMRAP every 45 sec x 8)
Back Squat (5 x 8 @ 70%; 1 set every 2 min)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
10 Box Jumps
7 Burpees
4 Burpee Box Jumps