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