CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds
5 strict pull-ups
10 push-ups
15 air squats
Gymnastics
Metcon (Time)
Partner relay
1 to 10 to 1
RX+ = C2B
RX = Pull-up
Scaled = Ring row
P1 does 1, P2 does 1
P2 does 2, P2 does 2
etc. up to 10 and back to 1
Skill
6-8 minutes going over what makes a good thruster and building to a medium weight.
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP
9-15 thrusters @ your medium weight
9-15 TTB
unbroken sets only
try to extend sets as far out as you can
relax and control breathing between sets
move as quickly as you feel recovered to do the next exercise (permission to go slow…)
Metcon
Metcon (Time)
For time
95/65
15 front squats
15 Shoulder to OH
10 bar facing burpees
115/75
12 front squats
12 S2OH
10 BFB
135/95
9 front squats
9 S2OH
10 BFB
165/105
6 front squats
6 S2OH
10 BFB
185/125
3 front squats
3 S2OH
10 BFB
