CrossFit On Track – CrossFit

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Conditioning

Metcon (AMRAP – Rounds)

EMOM x 8

6 deadlifts 185/135

6 bar-facing burpees (new standard)
Score completed rounds – RX = weights AND new burpee standard

Metcon (AMRAP – Rounds)

EMOM x 8

9 TTB

30 double unders
score completed rounds

Metcon

Metcon (Time)

5 rounds for time

12 hang squat clean 115/75

9 HSPU

6 burpee box jump over

Post-WOD

Metcon (No Measure)

Optional 10 min post-wod

30-60 sec L-sit

10-15 ring rows