CrossFit On Track – CrossFit
Metcon (3 Rounds for reps)
Every 6 min x 3
20 Wall Ball
12 Burpees
40 Double Unders
12 Burpees
20 Wall Ball
– rest remainder of 6 min
Metcon (Time)
5 Rounds for Quality
60-ft Overhead Waiter walk – L w/ 70/55# KB
10 Strict Pull Ups
60-ft Overhead Waiter walk – R w/ 70/55# KB
10 Strict Ring Dips
Metcon (No Measure)
EMOM x 10
min 1 – Max effort L-sit
min 2 – Max effort Flexed Arm Hang
