CrossFit On Track – CrossFit
Warm-up
Warm-up (No Measure)
500m row
+
Butt kickers
Frankenstein (toe touches)
Walking knee hug
Over/under fence
Duck walk
Inch worms
+
6 min. foam roll
2 min. piriformis
2 min. IT band
2 min. quads
Metcon
Age Online Qualifier 18.1 (Time)
For time
1 rope climb
4 thrusters 135/95
2 rope climbs
8 thrusters
3 rope climbs
12 thrusters
CrossFit Games Open 17.3 (AMRAP – Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.