11/14/2017

CrossFit On Track – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 DB Snatch

20 HSPU

40 Double Unders

Metcon (Time)

For Time:

Cap = 15 min

20 Burpee Box Jumps (24/20)

20 AM KB Swings – (55/35)

30 Burpee Box Jumps

30 Am KB Swings

40 Burpee Box Jumps

40 Am KB Swings

Metcon (Calories)

2 min Max Cal Row x 3

1) Before WOD 1

2) Before WOD 2

3) After WOD 2

– score is total cals