CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
12 min x
Run or Row 400m
30 Jump Rope Singles
20 KB Swings
10 Short Box Jumps
Metcon (AMRAP – Reps)
Teams of 2 or 3 (you can start anywhere, share the load unless otherwise stated)
Partner WOD A:
8 min AMRAP
100m Sled Push (3/2 45# plates) – score as 10 reps
16 Power Clean – 135/85
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Rest 3 min
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Partner WOD B:
8 min AMRAP
40/30 Cal Row
30 Synchronized Bar Facing Burpees
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Rest 3 min
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Partner WOD C:
8 min AMRAP
40 Box Jump Overs
40 Toes to Bar w/ Partner Hanging
20 Power Snatch – 135/85
AMRAP Bar Muscle Up (or strict pull up)
