CrossFit On Track – CrossFit
Conditioning
Metcon (No Measure)
NEW BURPEE STANDARD!
EMOMx9
Min 1: 7 bar-facing ubrpees
Min 2: 7 burpee box jump overs
Min 3: 7 burpees over DB
Gymnastics
C2B skill work (10 min)
Pcik your spot
1. Strict C2b (option for band assist)
2. Kipping C2B
3. Butterfly C2B
4. Chest to ring ring rows
in each case, do 1 max rep set every 2 minutes for 5 rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP
25 wall ball
25 double unders
25 abmat situps
Post-WOD
Metcon (No Measure)
3 rounds
Row 250m
w/Partner in front-rack KB hold
