CrossFit On Track – CrossFit
Conditioning
Metcon (Calories)
Rowing intervals
16x 40 sec on / 20 sec rest
Pacing:
Men: 1400-1500 cal
Women: 900-1000 cal
Score total calories
Metcon (AMRAP – Reps)
EMOM x 16
Odd: 40 sec. Bar-facing burpees w/new standard
Even: 40 sec. jump rope (DU optional)
Burpee target: 12
DU Target: 50
Score the sum of your lowest burpee round and your lowest jump rope round. If your worst burpee round was 8 and your worst DU round was 30, then your score is 38.
Post-WOD
Mobility only
Restore function and improve mobility
