CrossFit On Track – CrossFit

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Metcon (Calories)

Rowing intervals

16x 40 sec on / 20 sec rest


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.


Mobility only

Restore function and improve mobility