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