CrossFit On Track – CrossFit
Metcon (AMRAP – Reps)
Toes to Bar
L3 – 4 x Max reps unbroken +200m Run
L2 – EMOM x 10 3-5 Reps at best difficulty + 100m Run
L1 – EMOM x 10
min 1: Practice Pendulum Swing
min 2: Max Reps Hollow Rocks
Metcon (AMRAP – Reps)
HSPU
L3 – 4 x Max Reps unbroken + 200m Run
L2 – EMOM x 10 1-3 HSPU at greatest difficulty + 100m Run
L1 – 5 min to build a medium Push Press; then EMOM x 5 10-20 Push Press
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 Strict Pull Ups
10 Ring Dips
15 American KB Swings – 70/55