05/22/2017

CrossFit On Track – CrossFit

Metcon (Time)

For Time: (22 min Cap)

Run 800m

20 Burpee Box Jump Overs

40 Wall Ball

20 Burpee Box Jump Overs

40 Wall Ball

20 Burpee Box Jump Overs

Run 800m

– if doing this as a team, runs are done together, BBJOs are chest on the ground at the same time on the same side, Wall balls are synchro

Ring Dips (Max reps in 4 min)

If doing this as a team, one teammate (of 3) will hold at top of the ring dip while another is doing doing dips and the third is waiting. Cycle through in that fashion

Toes-To-Bar (Max reps in 4 min)

If doing this as a team, one teammate (of 3) will hang from the bar while another is doing doing TTB and the third is waiting. Cycle through in that fashion.

This workout will be completed immediately after the ring dips