CrossFit On Track – CrossFit

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Conditioning

Metcon (AMRAP – Rounds)

E3MOM x 5

15 /12 cal row

12 deadlift 225/155

9 HSPU

Metcon (No Measure)

12 min. @ medium pace

3-5 push press; all heavy

5-10 ring dips

10-15 push-ups

Metcon (Time)

For time:

100 alt. DB snatch 50 / 35

– each time you stop, do 5 burpees

Metcon (No Measure)

EMOM x 12

min. 1: 15-2 Am. KB swings

min. 2: max effort HS hold

min. 3: max reps double unders