CrossFit On Track – CrossFit
Bench Press (5×5; building AHAP)
Strict Toes-To-Bar (5×6-10)
Metcon
Metcon (No Measure)
15 min. @ medium pace
Max effort ring hold @ top (thumbs out)
DB bench press (12-20 reps @ medium weight)
Upright row (8-15 reps; with barbell – light to medium)
Metcon (AMRAP – Rounds)
E2MOM x 10
5 bar facing burpees
5 power clean and jerk 135/95
5 bar facing burpees
Every time you finish a round with 45 seconds or more left on the 2:00 clock, guys add 20# / girls add 10# to the barbell.
Score completed rounds and add final successful weight to comments.
