CrossFit On Track – CrossFit
Metcon (Time)
For Time:
Partner Relay
0-10 min
10 Rounds
Row 100m
10 Burpees
10-20 min
10 Rounds
100m Run
10 Shoulder to OH – 135/95
20-30 min
10 Rounds
10 Wall Ball
30 DU
30-Finish
Share the load
150 DB Snatch
125 Toes to Bar
100 Box Jumps
75 Power Clean
50 Synchro Bar-Facing Burpees
+ an extra 400m Run for EACH round you did NOT complete in Parts 1, 2 and 3
Scaled – Do 8 rounds of each 10 min segment