CrossFit On Track – CrossFit

View Public Whiteboard

Metcon (Time)

15 min time Cap:

Part A:

Share the Load

3 Rounds

6 Rope Climbs

12 Thrusters – 135/95

18 Synchro Bar-Facing Burpees



with Remaining Time, do part B

Metcon (Weight)

PART B

With Time remaining in 15 min time cap, from part A…

Build to heaviest possible

SQUAT CLEAN

Metcon (AMRAP – Rounds and Reps)

Partner WOD 1:

Partner Relay, full round – 12 min AMRAP

12/9 Cal Row

7 Deadlift – 225/155

7 Box Jump Overs – 24/20″

Metcon (AMRAP – Rounds and Reps)

Partner WOD 2:

Share the Load – 12 min AMRAP

60 Alt. DB Snatch – 50/35#

90 Wall Ball – 20/14

180 Double Unders