CrossFit On Track – CrossFit
Metcon
EMOM x 18
min. 1: 1 rope climb
min. 2: 5 deadlift + 7 bar facing burpees
min. 3: 1 clean & jerk – add weight for total, build as you like, start as heavy as you want
Score 1: Clean and Jerk VOLUME
Score 2: Total rounds completed (18 possible)
Metcon (Weight)
Clean & Jerk total volume
Metcon (AMRAP – Rounds)
Total EMOM rounds completed (18 possible)
Weightlifting
Front Squat (7×1-3)
Metcon (AMRAP – Rounds and Reps)
7×5-12 reps
RX+ – bar muscle ups
RX – C2B
Scaled – pull-ups
Conditioning
Metcon (AMRAP – Reps)
3 min. AMRAP
Burpee box jump over
rest 1 minute
3 min. AMRAP
Bar-facing burpees
rest 1 minutes
3 min. AMRAP
Burpees
Score total reps
Accessory
Metcon (No Measure)
Hollow rock or Toes to bar Tabata
