CrossFit On Track – CrossFit

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Conditioning

Metcon (AMRAP – Rounds)

EMOM x 18

Min 1: Row 150m

Min 2: 3-6 muscle ups OR 6-12 pull-ups

Min 3: 9 thrusters 95/65
Score completed rounds

Metcon (AMRAP – Rounds)

EMOM x 12

Odd: 20 alt DB snatch

Even: 10 Box jump overs
Score completed rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM x 8

9 DB clean (2 db’s)

6 DB jerk
Score completed rounds

Post-WOD

Clean and Jerk (Build to 80-90% 1 RM)