01/19/2018

CrossFit On Track – CrossFit

Weightlifting

Front Squat (EMOM x 10 – 2 reps @ 1 RM Clean)

Conditioning

Metcon (AMRAP – Rounds)

EMOM x 12

Odd: 15 OH Squat 75/55

Even: 15 Am. KB Sing 72/53

Score completed rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min. AMRAP

30′ single-arm OH DB lunge (left)

30′ single-arm OH DB lunge (right)

30 HSPU / HR push-ups

30′ lunge (left)

30′ lunge (right)

30 pull-ups / ring rows